Friday, January 31, 2014

Stockin' your fridge

 "Reduced Fat"
 "90% LESS Fat"
"All Natural"
"Made with Real Fruit Juice"

It's so easy to buy into boxes and bags of snacks with those temping words written all over them! Trust me, my pantry was always stocked with Baked Lays, Reduced Fat Cheez-Its, and Fat-Free Red Vines Licorice. 
But, once I became more knowledgeable about what I was actually feeding my body, I stopped buying/eating those types of snacks. (I do scarf down a few Red Vines on my cheat days though.) 
My everyday snacks, now, range from fresh veggies, Greek yogurt, sweet potato fries, hummus, etc.

 And, for the past three years, I have stood by my rule that my refrigerator should be stocked far more than my pantry, and my body is so thankful. 

A quick peek into my refrigerator (this was taken Monday, as that is when my meals are all prepped and ready to be grabbed for on-the-go convenience!)

You'll see I have my meals packaged and prepped for the week, a few individual Greek yogurts, green chile, cooked butternut squash, tons of eggs, water bottles, fruits, and a lot of vegetables. 
I forgot to take a picture of my freezer... but I have a bag of tilapia filets, a lb of lean ground turkey and a few chicken breasts in the freezer, as well.
On the side door to my refrigerator, you'll find iced green tea, sugar-free coffee creamers, soy milk and condiments like mustard, apple cider vinegar and sriracha. 

I keep it simple and free of temptation. Because I'm human, just like everyone else...if I have something in my house, I WILL EAT IT.... I repeat, I WILL EAT IT.

And the result of consistently keeping my refrigerator stocked more than my pantry...

...are these little babies. 

Yep, I just posted a typical ab shot. But it's only to show and prove a point that I got them from eating clean and eating clean consistently. So, I'm proud! :) 

xoxo God Bless & Stay tuned...

Thursday, January 30, 2014

Zucchini Lasagna

I had been craving a good Italian dish lately; but for some reason pasta never seems to leave me feeling content with my decision to eat it! (Cheese is a different story hehe ...I never regret eating cheese! Yum!) 
So, I went on the hunt for a pasta-free recipe via Pinterest, and I am so thrilled with how delicious this dish came out; it is a must try!

Zucchini Lasagna

What you will need: 

1 lb lean ground turkey
3 gloves garlic
1/2 onion 
1 tsp olive oil 
Black pepper
28 oz can crushed tomatoes
2 tsp chopped fresh basil 
3 medium zucchini, sliced
15 oz part-skim ricotta
16 oz part-skim mozzarella
1 large egg

1. In a medium sauce pan, brown your turkey. Once it's browned, drain to remove any fat. Add olive oil to the pan and saute garlic and onions about 2 minutes. Return the turkey to the pan, add tomatoes, basil and pepper. Simmer on low for at least 30-40 minutes, covered. Do not add extra water, the sauce should be thick.
2. Meanwhile, slice zucchini. (I used a cheese-grader; but you can use a Madison slicer which would have made my life a million times easier if I would have!) Add light salt to the sliced pieces. Zucchini has a lot of water when cooked, salting it takes out a lot of moisture. After 10 minutes, blot excess moisture with a paper towel.

3. Grill the zucchini on each side, until cooked, about 1-2 minutes per side. Place on paper towels to soak any excess moisture.
4. Preheat oven to 350°.
5. In a medium bowl mix ricotta cheese and egg. Stir well.
6. In a 9×12 casserole spread some sauce on the bottom and layer the zucchini to cover. Then place some of the ricotta cheese mixture, then top with the mozzarella cheese and repeat the process until all your ingredients are used up. Top with sauce and mozzarella and cover with foil.

7. Bake 45 minutes covered at 375°, then uncovered 15 minutes. Let stand about 5-10 minutes before serving.

God Bless & Stay Tuned...

Blackberry Overnight Oats

I was waiting for the perfect opportunity to indulge in a hearty carb-filled breakfast, and LEG DAY was the perfect opportunity to do so. Carbohydrates (in this case, the blackberries and the oatmeal) help to build and repair the muscles after a hard workout. With my quads being the biggest muscle group I work on, I don't mind having extra complex carbs after my workout one bit! 
Enjoy this recipe to feed your muscles after your workout, or just to satisfy those sweet-craving tastebuds. 

Blackberry Overnight Oats

What you will need:
Mason Jar/s
1/2 cup old fashioned oats
6 Blackberries (or fruit of your choice)
1/4 cup SoySlender Soy Milk (you can sub for Almond Milk)
1 tsp Chia Seed
6 oz. non-fat plain Greek yogurt

Mix ingredients, seal mason jar and chill overnight. 
Serve cold. 

God Bless & Stay Tuned...

(It's so good to be back to blogging. I sure have missed it!)

Monday, November 26, 2012

Brussels Sprouts-Turkey mix

I love when I am able to utilize what I already have in the fridge! I used some spare veggies and a package of turkey bacon to whip up this little oh-so tasty concoction!

What you'll need:  
15-20 Brussels sprouts (cut in half, lengthwise)
2 cups green beans (cut in halves)
1 cup chopped purple onion 
1 package (8 slices) turkey bacon (I love this brand)
1/4 teaspoon black pepper
2 tablespoons extra virgin olive oil 
Olive oil based cooking spray
Chop turkey bacon into little squares. In a medium frying pan, spray pan with olive oil cooking spray. Set on medium-high setting. Cook bacon until lightly browned on edges. 
Using a large skillet, heat your olive oil on medium-high setting. Toss in your chopped onion and let the oil completely glaze them for 3-5 minutes. Add in Brussels sprouts and green beans. Stir until sprouts are browned. Sprinkle your black pepper on to the veggies and stir. Finally, add in your cooked turkey bacon, give it a stir on last time and serve! 

(I prefer my Brussels sprouts to be crispy, rather than on the softer side. BUT if you don't agree, boil your sprouts in 8 cups of water for 5-7 minutes before starting the process listed above!) 

Serves 8-10 

Enjoy! xoxo 
God Bless & Stay Tuned...

Tuesday, October 30, 2012

You say tomato, I say tomahto

I've always had mad love for a good plate of spaghetti. But don't tell my noodles...I'm cheating on them with some tasty ole' spaghetti squash tonight. Hope you enjoy this recipe as much as my tummy did! 

(1) large spaghetti squash (should be about 2lbs)
(1) bunch green onions, chopped
(5) large mushrooms, chopped 
(1.25 lb) extra lean ground turkey (I prefer Jennie-O brand)
(3) 8oz. cans Organic, no salt added tomato sauce (i really like this brand)
2 tbsp Olive Oil
Cooking Spray  
Black Pepper to taste
*optional* Feta/Parmesan for final touches

1. You can either bake or microwave your spaghetti squash. I was super hungry and couldn't wait, so I microwaved this particular one! First, with a knife cut 8 breathing holes all around the squash. Then place on a microwave safe dish and heat for 15-20 minutes. Let it cool for about 5 minutes, then slice it right down the middle. Remove seeds and use a fork to extract the noodle-like squash! If you've never made spaghetti squash before, you'll be amazed how it comes off the outer layer so easily....just like spaghetti!!

2. Chop your green onions and mushrooms.

3. Spray your pan with cooking spray and cook your lean ground turkey until it is lightly browned.  
4. While your tomato sauce is heating, dash in your pepper and olive oil. 

5. Toss in your chopped vegetables into the ground turkey. Saute the mixture.  

6. Spoon the meat/vegetable combo into the tomato sauce. Mix well.

7. I then tossed individual servings of the spaghetti squash in a medium-heated pan with a spritz of butter flavor (calorie/carb/fat/sugar free) cooking spray on the squash as I tossed it. By doing this, it gave the squash a great texture and amazing flavor.  

8. Top your squash with the tomato sauce, sprinkle Parmesan or Feta cheese if you'd like, and serve! 

Serves 4 
Total time: 25-30 minutes

Bon Appétit 

God Bless & Stay Tuned...
xoxo Britaña

Friday, October 26, 2012

Raspberry-Creme Crepe

Ihop ain't got nothin' on me! 
By the way, whoever signed me up for Ihop's weekly emails about endless pancakes and holiday specials really needs to be punished...I despise you. 

Then again, I don't despise you because when I received the email raving about Raspberry Crepes for a "limited time" it inspired my latest clean recipe. :) Enjoy! 


1/2 scoop Forza-One Vanilla protein powder
3 egg whites 
1/3 cup old fashioned oats
2 Tbsp Sugar Free Raspberry preserves (you can also use Strawberry or which ever flavor floats your boat!)
1 packet of Stevia
1/3 cup plain, non-fat Greek yogurt
Olive Oil based cooking spray 


1. Spray your pan with cooking spray (stove should be on medium-high setting)
2. Mix protein powder, egg whites and oats all together and pour into pan. 

3. While you're cooking the crepe, mix your Greek yogurt, preserves and packet of Stevia all together. 

4. Brown both sides of the crepe. 

5. Place on plate and dollop the "creme-filling" mixture onto the crepe. 

6. Roll and ENJOY!  

This would be a great breakfast option or post workout meal, because of the great source of carbohydrates. (maximizes your recovery)
275 calories
33g protein 
30g carbohydrates
4g sugar
2g fat

God Bless & Stay Tuned...
xoxo Britaña

Monday, October 8, 2012

Pumpkin Spice Protein Muffins

Hi everyone!!! Ahhhh it's fall and I love it! I broke out a big comfy sweater and my riding boots this morning and watched the beautiful hot air balloons fill the Albuquerque sky! If you have no idea what I'm talking about with the hot air balloons, click HERE to see for yourself! Yes, my city is pretty ahhmazing this time of year. And with this awesome weather and all the fall festivities, I am definitely in the mood for some (healthy) baking! 

These little protein packed treats are the perfect, warm indulgence for the season. 
Mmmmm.... even the day after I baked them, my house still smelled of the delicious aroma.
This recipe comes out super moist and tasty. And with great nutritional value, you'll definitely find yourself wanting more than one! Enjoy! xoxo 

What you will need:

1 cup Canned Pumpkin
1/2 cup Plain, non-fat Greek yogurt
3 egg whites
1 3/4 cup Gluten-Free Old Fashioned Oats
1/4 cup Forza Pro Vanilla Protein Powder
1/2  cup Stevia (If you're using packets I'm thinking 10-12 packets would be sufficient!)
2 tsp Baking powder 
1 1/2 tsp Pumpkin Pie Seasoning
1 1/2 tsp Cinnamon
(*A few creative choices you could also add in are 1/2 cup applesauce, nuts of choice or flax seed! I did not use any of those in my recipe though!) 

(Allow for 25-30 minutes total) 

1. Preheat oven to 350 degrees. You can either use cupcake liners or just spray your muffin pan with cooking spray. 

2. Blend all of the ingredients together. (I used my actual blender, so the oats were smooth.)

3. Fill each cupcake cup of the muffin pan to about 3/4 full. Don't fill it to the top or it will overflow! 

4. Bake for 15-20 minutes until tops are a pretty golden brown color!

5. Let cool and enjoy! 

*The recipe calls for a moist batter, so as long as the tops are golden brown, they're ready to devour! 

Makes 12 Muffins
Calories per muffin 71
Fat 1g
Protein 7g
Carbohydrate 16g
Sugar 2g
Fiber 3g

God Bless & Stay Tuned...

While the Earth remains, seedtime and harvest, cold and heat, summer and winter, day and night, shall not cease. -Genesis 8:22