Wednesday, July 12, 2017

Spicy Tuna Salad





Spicy Tuna Salad!!!
🐟
High Protein at the ready for snacks or lunches 
.
👉🏼In this batch I made on Sunday
96g Protein
24g Fat
6g Carbs
.
Enjoy on lettuce wraps, apple slices or cucumber boats!
.
⚡️Time investment 5 minutes
.
3 cans tuna rinsed & drained
2 tbsp avocado Mayo
2 tbsp Get Me A Switch Spicy Relish (you can always add more)
.
.
Ya'll I'm OBSESSED with this Spicy Relish! It is AHHHHmazing! Like good on or in everything! And the best part is that it has no sodium and virtually no sugars! It only has 8 ingredients and technically 2 are peppers and 1 is water, so really 6, right?! 😜  And...it's reduced with ACV, y'all know how I feel about the Mother!
.
It is made in Chapel Hill and sold at Whole Foods and The Fresh Market, some select Lowe's Foods. Do NOT miss out on this one!   It is SO good it has had my brain-oven churning for the last few days! More to come with this magic little find!
.
.
.
.
#protein #tunasalad #highprotein #macros #fuel #fastfuel #mealprep#sundaymealprep #easypeasy #snacking #primal #paleodiet #sogood#backbeat #spicy #fiitnutrition #crayzylife @wholefoods @cottagelanekitchen @primalkitchenfoods
Posted by at No comments:

Sunday, June 25, 2017

Taking the Pressure Off - Sunday Meal Prep







🥘Meal Prep Tips + The Pressure Cooker🥘
.
With 4 kids and a Busy schedule I couldn't live without my Superfoods shakes, but I also do about an hour of down and dirty meal prep on Sundays to make sure we stay on track! 
.
‼️Meal prep doesn't have to be an all day affair; I find that I am most successful when it is an accumulation of very simple items prepared simultaneously ! My go-tos are simply roasted veggies, easily grilled proteins (while the kids enjoy fresh air), and letting my slow cooker &pressure cooker do the work!
.
🍲The Pressure Cooker
The one I use is the Instant Pot DUO60 model, which is about $99 on Amazon.
.
⁉️Why?
👉It can Sauté, Slow Cook, Steam and Pressure Cook, Yogurt Function
👉6qt. SS liner, cleans easily and is dishwasher safe 
⚡the speed, convenience, energy & nutrient savings
.
It can speed cook so well, that I am able to do back to back recipes in a snap. Sunday I turned out 18 hardboiled eggs and a whole pot of Pineapple Black Bean Quinoa Salad (which is my current obsession) all in under 30 minutes!
.
🍖One key to tender meats and sides is making sure you have enough liquid! It takes liquid to steam, so make sure you have ample liquids in there no matter what you are cooking! About 1/2 cup of water is all you need to hard boil eggs because of the short cook time. I usually use about double that for a pot of ribs, which has a 23 minute cook time!
.
Preheat time 👉 For some dishes, the preheat to steam time is short, but the meatier the dish, or the colder the ingredients, the longer the heat time is!
.
👉A SS steamer basket is helpful in keeping your meats, etc. from sitting in the liquid so they are steamed and not boiled! You can get one like mine for about $5.
👉 Reheating is MAGIC - because it works with steam, it puts the moisture back into your meals instead of robbing it as you reheat! You can even reheat baked fish in just a couple minutes of pressure cook time without drying it out at all!
👉in a pinch you can go from frozen to "order up" in a short period of time! It's fantastic for reheating a frozen meat sauce or meatballs, anything in a sauce or precooked! But keep in mind, anything like raw frozen chicken breasts, aren't going to end up quite as succulent as they will if you allow them to thaw!
👉 Uses less water, reduces cook times, does not create any chemicals that can result from other cooking methods and can help to retain more vitamins in our foods!
👉 Pressure Cooking can assist in making grains and legumes more easily digested due to the fact that it reduces phytic acid and lectins!
.
Happy Prepping! #14day #kitchentips #mealprep #hacks #pressurecooker
Posted by at No comments:

Monday, June 5, 2017

**Updated Catalog**


Here is the updated Catalog of my recipes! But Visit my Facebook Page FIITNutrition for Recipes, Tips, Tricks and MORE! Be sure to go to Photos>Albums for past posts! 


 

Dinner Items

Snacks




Appetizers

Side Items



Breakfast
Turkey Day
Posted by at No comments:

Sunday, May 21, 2017

Sunday Prep - Getting Your Head in the Game



There's SO much more to my Sunday Prep than just getting our food ready for the week! This is the time where I really think through everything on our busy schedule for the week, get my head in the game and focused on what all is coming and how I can best prepare! Not just diet, life, chores, to and from, family time, spouse time, and just being at the ready for anything that might come my way! You can never be too prepared with kids and dogs There is almost always poop, always tears, often doctors, many times forgetfulness 🤦🏻‍♀️, always disputes 🤷🏻‍♀️, stains, lost and found, breakage, wreckage, many lessons learned and less than enough time for all of them!
.
🏽‍♀️Let's face it, life is busy, it can be overwhelmingly busy, unpredictable and too many times I look up and the day is gone and so many things are left undone...what takes the backseat at your house⁉️
.
🥗Most of the time people tend to shelf optimal nutrition and order take-out of some sort, right? But so many things tend to be eliminated when we aren't prepared!
.
Self care is definitely one that I sacrificed for a long time! Until I learned that it IS as basic a need as food and water. Whether it's 5 minutes of journalling that fulfills you, a soak, meditation or an hour long super sweat session...make sure that is part of your planning too!
.
Spouse time! Too often we are so busy that we become 2 ships in the night, not often enough making it a priority to take time for just us! As silly as it might sound, we have a standing "date night" where we stay up after we put the kids to bed, enjoy a glass of wine and a Scrabble game. Dorky, right? But it's our time together, slightly mind stimulating and so worth it!
.
So, yes...my cutsy little doodle calendars and checklists might look a little silly! Maybe...but I do them every single week, post them and keep them for reference! They are how I start my prep time and work through what I have going on, where I can fit things and many times are when I remember things and end up having to adjust my calendar! Better to remember them and react on Sunday than Thursday night right?
🏼they are a great reference and reminder of weeks past, and if I'm in a jam, I can quick pull an old one and integrate! 
🏼they are a great tool at keeping you on track when they are posted in the kitchen to keep you in check! 
🏼So, this is how I kick off Sunday prep each week, with a little doodling, music and getting my head in the game! 
.
⏰I like to think of it as a little extra time invested on my terms, when I choose to fit it in, not when life demands it!  Let's face it, we all plan better when we are proactive, because if we are forced to reactive, the answers aren't always the same!  It is time in on Sunday when the living is easy, and so much gained back Monday - Friday when the stress work and the guesswork is a little bit more complicated!
.
I hope this gives you a little window into why this Meal Prep Momma never misses her Sunday Prep! 
.
Follow me on Facebook at https://www.facebook.com/FIITNutrition & Instagram @cRayzylife
Posted by at No comments:

Friday, April 14, 2017

Pineapple Coconut Black Bean Quinoa Casserole



🍍ALOHA!!!! 🍍
Pineapple Black Bean Coconut Quinoa!
.
So good I am making this again tonight! I made this up for a Hawaiian Themed Teacher's Lunch but it turned out so good I had to have my own batch! 
.
.😉
What you need...
1/2 onion, diced
1/2 red bell pepper, diced
~2 tsp olive oil
1/4 tsp cumin
1/4 tsp paprika
1/8 tsp turmeric
14 oz. can Coconut Milk, shaken
15 oz. can black beans, rinsed and drained
12 oz. package Quinoa, rinsed
20 oz. can pineapple chunks in juice (no sugar added)
~2 tbsp fresh cilantro, chopped
2 whole green onions, chopped
salt to taste, optional
.
Add onion and bell pepper to a large pot, drizzle with olive oil and turn to high heat. Add in spices and sauté for about 3-4 minutes, stirring often until they begin to soften and turn translucent. Meanwhile, combine the juice from the pineapple & coconut milk, reserving pineapple chunks. This should equate to about 3 cups of liquid. You will then add water to reach a total of 4 cups liquid. Add the coconut milk, pineapple juice, water mixture to the pot, scraping the bottom to deglaze any bits. Pour in black beans and quinoa, stir to combine and bring to a boil. When it reaches a boil, turn to simmer/low, cover and allow to cook covered for about 15 minutes. Remove lid, if it is not completely cooked to a fluff and liquid completely absorbed, cover and cook 3 minutes longer. Stir in pineapple, onion and cilantro and serve warm! 
🐟Quinoa is a complete protein all on it's own, but it pairs nicely with grilled fish, 🍗honey balsamic chicken (see recipe in comments) or grilled pork tenderloin!
.
#completeprotein #vegetariangoodness #onepotwonder #fiitnutrition #cRAYzylife
Posted by at No comments:
Subscribe to: Posts (Atom)