protein

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!

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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!

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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.

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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!

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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.

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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.

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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