Snacks

Homemade Chicken Apple Patties

Oh how I love fall flavors. They’re both warm and inviting; hearty and satisfying; sweet and savory. These Chicken Apple Patties are that & more, the perfect little roundup of all things fall. They’re a homemade versions of sausage patties. I got the idea from PaleoHacks and, to be honest, I was a bit intimidated by it. I’m comfortable working with raw meats, but for some reason the idea of grinding up whole chicken breasts myself seemed outside my comfort zone. I’ve heard some icky stuff about the nutritional content of commercial ground chicken though, so I bit the bullet and gave it a go. Boy am I glad I did because these came out awesome!

IMG_6057

The idea was simple: Real ingredients all ground up and cooked into convenient little patties. Perfect for a protein punch at snack time or a great alternative when eggs get boring morning after morning. They’re a little sweet and the perfect amount savory stuffed with flavorful herbs & in-season apples. The best thing is, you probably have all the ingredients you need already!

IMG_6055

Homemade Chicken Apple Patties

cooks 8-10 patties

Ingredients:

  • 1 tablespoon coconut oil
  • 2 small gala apples, peeled & chopped
  • 1/4 onion, diced
  • salt & crushed black pepper to taste
  • 1/2 teaspoon dried rosemary
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon fennel seeds
  • dash of nutmeg & cinnamon
  • 1 lb boneless, skinless chicken
  • 1 egg
  • dash salt
  • coconut oil for cooking

Directions:

In a large pan or skillet, heat the coconut oil and add the apple, onion, salt & pepper, rosemary, thyme, fennel, nutmeg, & cinnamon. Cook over medium heat, stirring occasionally, until apples & onions are tender. (if you want to really up the flavor of these patties, caramelize your onions first!)

While the apple mix is cooking, place the chicken in a food processor and pulse until ground. Add in the egg and apple mixture and pulse until incorporated.

Heat some more coconut oil in the same pan your used for the onions and apples. Scoop balls of the chicken mixture out (roughly the size of a golfball) and drop into the pan. Lightly flatten the tops to form the patties and sprinkle with just a dash more of salt. Cook for 4 minutes per side or until golden brown and cooked through. Continue until all your chicken has been patty-fied.

This slideshow requires JavaScript.

Give these a go, seriously. I even used them to top my Fall Harvest Salad (recipe coming soon) last night. This is real, whole food.

Made from natural ingredients that you can pronounce, no junk, no surprises. That’s just the way we like it.

Peanut Butter Energy Bites

Did you know that big bag of Progenex sitting in your pantry has more uses than one? Sure you can mix it with water post WOD or milk when you’re feeling fancy, but how about when you need a decadent little bite mid-day to keep your hunger at bay? Well that’s when you mix it with peanut butter. Yes you read right, Progenex more muscle blended smooth with peanut butter and naturally sweet dates is the perfect little bite to give you high quality protein, carbs, and healthy fat so you can satisfy that sweet tooth and get on with your day!

IMG_6048

 

Peanut Butter Protein Bites

Makes 8-10 bites

Ingredients:

  • 4 Medjool Dates, pitted
  • 4 tablespoons Natural Chunky Peanut Butter
  • 1 scoop Progenex More Muscle
  • 2 teaspoons chia seeds, ground (optional)

Directions:

Place all ingredients in a small food processor and blend until combined. Roll the mixture into 8-10 small bites (roughly sized between a teaspoon and a tablespoon). Store in an airtight container in the refrigerator.

Notes: If you’re not using Medjool Dates (the bigger ones) then use about 6 regular pitted dates. Definitely go for the natural peanut butter here. We want good quality healthy fats, not processed sugar that gets passed off as a healthy fat. You can use any flavor More Muscle you’d like here! I was really digging the cookies & cream because you get those little cookie pieces in there, but the chocolate was really good too.

IMG_6039

MMMM  YUM. Look at all that delicious. Don’t go overboard on these (It’s very easy to… trust me… I know.) The high fat content isn’t great for quick release into those muscles of yours (which is what you need immediately post WOD) so try not to have them as your go-to post WOD snack. They’re better when hunger strikes outside of that hour window on either side of your workout.

IMG_6042

 

 

the best pineapple salsa

IMG_5706

Oh baby, have I got the salsa for you. Sweet caramelized pineapple, cooked low and slow with mild bell pepper and juicy tomatoes, all blended together with just the right amount of lime and cilantro. It may look like mush, but this is one mush you’re gonna want to put on everything. I used it on my crusted mahi tacos (recipe to come!).

Sweet Pineapple Salsa

Ingredients

  • 3/4 pineapple, cored and chopped
  • 1 yellow bell pepper, chopped
  • 6-8 cherry tomatoes
  • juice from 1 lime
  • cilantro

In a cast iron skillet (or regular nonstick pan) over medium heat, cook pineapple chunks and yellow bell pepper until they begin to turn golden brown(you may need to add a splash or two of water to the mix if too dry and the pineapple isn’t caramelizing well). Throw in cherry tomatoes and continue to cook until their skin blisters. Let cool.

Add pineapple, pepper, and tomato mix to a blender. Add in the juice of 1 lime and desired amount of cilantro (I like to go light on the cilantro, just a few tablespoons for me). Pulse until salsa is well blended, but still thick. Serve in salsas, eat with chips, whatever your heart desires.

IMG_5707

 

smooth operator

I’ve said it before and I’ll say it again, smoothies and shakes are something we all need to be careful with. It’s just so easy to overdo it. Too much protein: you’re gonna pee it out or store it as fat. Too many carbohydrates and simple sugars from fruit or sweeteners: you’re gonna spike your blood sugar and store those carbohydrates as fat. We get a whole lot of benefit from eating our foods whole.

She had a terrible day, but now she's happy because smoothie.

She had a terrible day, but now she’s happy because smoothie.

Smoothies are, however, a great way to get protein, fruits, veggies, and healthy fats all in one glass. Not to mention that smoothies are easy for everyone to digest, both figuratively and literally.

Shakes and smoothies are especially helpful for athletes working to put on muscle mass or for recovery after intense workouts. The best time to provide our bodies with quick digesting nutrients in the form of a shake or smoothie is immediately post workout. Use these smoothies to get the nutrients you need after your WOD (within 30 minutes to an hour after aka your window of gainz).

Smoothie Recipes:

Go Hearty

  • 1 cup milk (your choice)
  • ½ cup rolled oats or steel cut oats
  • 1 banana
  • 2-3 tablespoons natural peanut butter
  • 2 tablespoons cocoa powder
  • ½ cup liquid egg whites
  • 2 tablespoons flaxseed meal
  • 5-6 oz. vanilla or plain Greek yogurt
  • 1 teaspoon vanilla extract
  • ½ cup ice

Directions: Add all ingredients to a blender. Turn on and blend until smooth

 

Go Green

  • 1 scoop protein powder
  • 1 cup chopped kale
  • ½ small avocado
  • 1/3 banana
  • ¼ cup pineapple
  • 3 strawberries
  • handful of spinach
  • ¼ cup water
  • ice for desired thickness

Optional:

  • ¼ cup uncooked steel cut oats
  • ½ celery stick

Directions: Add all ingredients to a blender. Turn on and blend until smooth

 

Go Simple

  • 1 scoop whey protein
  • 8 oz. unsweetened almond milk
  • ¾ cup berries
  • 2 cups raw spinach
  • 1 tablespoon chia or flax seed

Directions: Add all ingredients to a blender. Turn on and blend until smooth

Smoothie recipes adapted from bodybuilding.com

 

smart snacking and sweet potato pancakes

 

 

 

 

Healthy-Eating-On-the-Go

Posted by Corie

I get a lot of questions about snacking on the run.

I’ll let you in on a little secret: the key to eating healthy “on the go” is to be prepared. Simple as that.

Our lives are hectic. We are busy people, with lots of stuff on the brain. There’s no way we can find any extra space in our heads, let alone extra time in the day for things like meal planning…. okay, okay, hold up.

Almost every food company markets a line of convenience items for the working gal, business buff, active athlete, full time mom, etc, etc. Everyone thinks that because we work or we run from here to there that we need these processed snacks to grab and get us through the day. Put your work first and your nutrition on the back burner. Let’s stop and think about that…

If you’re hungry, your work, your performance, your productivity is going to suffer.  And what do those processed snack foods [even the ones claiming to be healthy] do to your body? They spike your blood sugar and they leave you hungry. That’s a lose, lose situation. With a small, and I’m talkin’ minimal, amount of extra effort we can kick those processed snacks to the curb and be ready for anything with healthy snacks.

That Little Extra

Here’s some tips on putting in just a little extra so that you can be prepped with healthy snacks for the week. Don’t limit yourself to these, the internet is a crazy place full of  ideas.

  • Invest in some good containers. You’ll never want to pack things if it’s a pain in the ass to find any of the lids to your tupperware. If you’ve got a good set with a couple of each size you’re set.
  • Try and get a little of everything in your snacks (some protein, veggie or fruit, and fat)
  • Section some natural peanut butter out into small containers when you buy it. This way, you’ve got your own “to-go” cups for bananas or apple slices, or to just eat with a spoon… Okay, maybe don’t do that last one too often.
  • Make enough to have leftovers. I always buy extra to make for dinner. I might have to fend off the scavengers at the end of the meal, but my stomach sure does thank me when there’s leftover flank steak strips to grab and run with the next day.
  • If you are gonna go with something packaged, choose wisely. Steve’s PaleoGoods makes some awesome stuff and all proceeds go towards an awesome cause. Check out more about them here.
  • Hard boil eggs. You can hard boil a whole or half dozen on the weekend and keep them in the fridge. A protein packed egg is perfect to grab and go with.
  • Make cakes. I’m not talking the fluffy shit you get at the end of a birthday party. I’m talking veggie cakes. I’ve made swiss chard cakes, zucchini cakes, and my personal favorite, sweet potato pancakes. They are tasty, stay in the fridge, and hold up well on the run! Just make them on a Sunday when you’ve got some down time or as a weeknight side with plenty of leftovers.

 

IMG_2182Here’s the recipe so you can get started snacking healthy

Sweet Potato Pancakes

(makes about 10)

1 large sweet potato

1/2 a yellow onion

2 eggs

1/2 tbsp almond flour (or coconut flour)

1/2 tsp salt and pepper

2 tbsp coconut oil

Shred your sweet potato and onion. I used a food processor and that took no time at all. You could also shred them with a grater. Put all your shreddings on a towel and squeeze out all the moisture. Set aside on the towel.

In a large bowl whisk together the eggs, flour, salt, and pepper. Try and squeeze any remaining moisture out of the sweet potato and onions then throw them into the bowl. Mix well.

Heat your coconut oil in a small/medium sized skillet or pan. Add small handfuls of the potato mix to the hot oil. Cook for a few minutes on each side until golden brown and all stuck together. Place on a paper towel after frying to soak up any extra oil.

barely adapted from Healy Eats Real