This is one of the easiest, yet tastiest ways I batch make my protein for the week!
You are going to want to make this every week, its that good!!
Enjoy xo Jen
INGREDIENTS:
8-10 Chicken Breasts
Franks Redhot Sauce
Crockpot
DIRECTIONS:
Place 8-10 chicken breasts in crockpot.
Pour a bottle of franks red hot sauce on top.
Cook for 4-5 hours on low.
Shred chicken with 2 forks and DONE!
Even my veggie friends will like this one!!!
These are so good, easy to make and everyone will devour them! And they are made on one of my favorite things, THE GRILL!!
Enjoy xo Coach Jen
Mini Portobella Mushroom Burgers
Ingredients:
12 medium portobello mushrooms
2 small Italian eggplants
2 yellow squash
2 zucchini
½ tsp. Sea Salt
12 mini brioche buns or dinner rolls
1½ tsp. sesame oil
½ tsp. sesame seeds
Directions:
Heat grill or grill pan to medium-high heat.
Trim the stems from the mushrooms. Slice the eggplant, squash, and zucchini into 1/4-inch-thick rounds. Brush vegetables with canola oil, sprinkle with salt, and grill until softened and grill marks have formed — about 10 minutes each side. (Brush with oil as needed to prevent sticking.)
Transfer to a baking pan. Heat broiler to low. Split the buns, brush the tops with the sesame oil, and sprinkle with sesame seeds. Layer the squash, zucchini, eggplant, and mushroom on the bottom bun halves.
‘Top with remaining seeded bun tops and serve hot.
I’m not usually a big muffin fan BUT… these are BOMB!
And with busy AM’s, I feel good about giving my kiddos these healthy muffins!
Enjoy! xo Coach Jen
BLUEBERRY – COCONUT – MACADAMIA Muffins!
Ingredients:
1/4 cup unsweetened coconut
2 tablespoons plus 3/4 cup all-purpose wheat flour, divided (I used gluten-free)
1/2 cup agave nectar
5 tablespoons chopped macadamia nuts
2 tablespoons coconut oil
1 cup whole-wheat pastry flour (I used gluten-free)
1 teaspoon baking powder
1/4 teaspoon baking soda
1/8 teaspoon salt
1/2 teaspoon ground cinnamon
1 large egg
1 large egg white
3/4 cup almond milk
2 tablespoons grass-fed butter, melted
1/2 teaspoon coconut or vanilla extract
1 1/2 cups fresh blueberries
Directions:
Preheat oven to 400 degrees F. Coat a 12-cup muffin pan with cooking spray.
Combine coconut, 2 tablespoons flour, 2 tablespoons agave and 2 tablespoons macadamia nuts in a small bowl. Drizzle with 1 tablespoon oil; stir to combine. Set aside.
Whisk the remaining 3/4 cup flour, whole-wheat flour, baking powder, baking soda, salt and cinnamon in a medium bowl.
Whisk the remaining 1/2 cup brown sugar, the remaining 1 tablespoon oil, egg, egg white, buttermilk, butter and coconut (or vanilla) extract in a medium bowl until well combined.
Make a well in the center of the dry ingredients and pour in the wet ingredients; stir until just combined.
Add blueberries and the remaining 3 tablespoons nuts; stir just to combine.
Divide the batter among the prepared muffin cups. Sprinkle with the reserved coconut topping and gently press into the batter.
Bake the muffins until golden brown and a wooden skewer inserted in the center comes out clean, about 20 minutes.
Let cool in the pan for 10 minutes, then remove from the pan and let cool on a wire rack at least 5 minutes more before serving.
These bad Larry’s are one of my FAVORITES!!!!!!
I could eat these Buffalo Cauliflower bites multiple times a week. They make a great side to dinner as well as a mid-afternoon snack when you are craving something with a kick!
Buffalo Cauliflower
Ingredients:
2 tablespoons ghee organic butter
1/4 cup hot sauce, such as Frank’s
1 tablespoon freshly squeezed lemon juice
2 tablespoons olive oil Kosher salt
8 cups cauliflower florets (from about 1 medium head)
Directions:
Preheat the oven to 400 degrees F.
For the Buffalo cauliflower: Meanwhile, microwave the butter in a small microwave-safe bowl on high until melted. Whisk in the hot sauce and lemon juice and set aside.
Mix olive oil, 1/4 teaspoon salt and 1/2 cup water in a large bowl. Add the cauliflower and toss until well coated.
Spread the cauliflower on a rimmed baking sheet and roast until beginning to brown and just tender, 20 to 25 minutes.
Whisk the hot sauce mixture again, drizzle over the cauliflower and toss with tongs to coat.
Roast the cauliflower until the sauce is bubbling and browned around the edges, 5 to 7 minutes more.
Enjoy!!
I love love love dessert! And this mug cake is fair too good to not share!
And it is the absolute perfect post-dinner treat to crush your sweet tooth!
Enjoy xoxo Jen
Chocolate Peanut Butter Mug Cake
Mug Cake Ingredients:
1 scoop of whey protein powder
2 tsp coconut flour
1/4 tsp baking powder
sweetener of choice (I use agave)
2 tsp unsweetened cocoa
2 egg whites
1 tsp coconut oil
1Tbsp almond milk (or milk of choice)
1/2 tsp vanilla
Peanut Butter Fluff Topping:
2 Tbsp plain Greek yogurt
2 Tbsp almond milk (or milk of choice)
1 Tbsp of powdered peanut butter
1 Tbsp Sweetener of choice.
Directions:
Mix the ingredients for the Fluff topping and set aside.
Next, mix all of the ingredients together in the mug until there are no more lumps.
Cook the mug in the microwave for 45-60 sec.
Top with peanut butter fluff topping.
ENJOY!!!
With summer in full force, we want lighter, fresher foods, with more spice to them!
We also want to spend less time in the kitchen and more time outside soaking in the sun.
This quick protein-packed meal will definitely heat up your taste buds. The best part is they only take about 3 minutes to make!
Enjoy! Xo Coach Jen
Spicy Shrimp Tacos
Ingredients:
1/2 Pound of Peeled Shrimp
Tsp Olive Oil
Corn, Rice or Flour Tortillas
Smoked Paprika (to taste)
Cayenne Pepper (to taste)
1 Avocado
Cilantro
Salsa
Greek Yogurt
Fresh Lime
Directions:
Heat up an oiled pan.
Cook 1/2lb of peeled shrimp adding in smoked paprika, cayenne pepper to taste.
Warm-up your corn tortillas.
Place shrimp in tortillas.
Add avocado, cilantro, salsa, greek yogurt and fresh lime.
EAT!
If your kids are anything like my 3, then veggies are the LAST choice they will make when it comes to mealtime!
Check out these veggie muffins they HOUSED this weekend!
And they had no idea there were vegetables in them!!!
Enjoy!
xo Coach Jen
Vege Muffins
Ingredients:
1 pound COMBINED zucchini & carrots
1/2 cup organic chocolate chips
2 cups whole wheat pastry flour
1 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon salt
6 tablespoons coconut oil OR butter, melted & cooled
1/4 cup plain yogurt, at room temperature
2 eggs, at room temperature, lightly beaten
1 tablespoon lemon juice
1 teaspoon vanilla
1/2 cup honey
Directions:
Using a box grater or food processor, grate the zucchini and carrots. Stir 2 tablespoons, honey, into shredded veggies, and place mixture in a large colander set over a bowl. As you prepare the rest of the batter ingredients, the sugar will draw the moisture out of the zucchini and carrots. Occasionally press down on them to squeeze more water into the bowl.
Preheat the oven to 375°F. Lightly coat two mini muffin pans with cooking spray.
Place chopped nuts on a sheet pan and bake for 5 to 7 minutes or until toasted. Allow to cool for a few minutes.
In a large bowl, whisk together chocolate chips, flour, baking soda, baking powder, and salt. In a medium bowl, stir together coconut oil or butter, yogurt, eggs, lemon juice, and vanilla. Blend in honey
Add liquid mixture to flour mixture and stir until just combined. Press on shredded zucchini and carrots in colander one last time to extract any remaining water. Mix veggies into batter.
Scoop batter into mini muffin tins and bake for 10 minutes, or until a toothpick inserted in the center of a muffin comes out clean. You will probably have more batter than will fit in two muffin pans. You may bake the remaining batter in an additional mini muffin pan (or reuse a pan after the first batch of muffins comes out of the oven, allowing it a few minutes to cool off). Or you can scoop the remaining batter into small ramekins to make a couple of larger muffins (which will probably take 15 minutes or so to bake).
If you haven’t tried grilling fruit you are really missing out!!!! Peaches, plums, and even apricots make perfect grill companions!
These are such a yummy summer treat! Play around with it and let me know what fruit you try!
Happy Grilling! xo Coach Jen
Grilled Fruit
INGREDIENTS:
Any of your favorite fruit; Peaches, Plums, Apricots, Pineapple, Figs, etc.
Try for 1-2 pieces of fruit per person
DIRECTIONS:
Make sure the cooking grate on the grill is scrubbed clean and well oiled, then prepare a charcoal or gas grill to medium-hot heat: You should be able to hold your hand about 1 inch over the cooking grate for 3 to 4 seconds.
While the grill heats, rinse the plums clean (or whatever fruit you choose), pat them dry, cut them in half around their pits, and remove and discards the pits. You can peel them first if you like, but it’s not necessary. When all is said and done, I think they look much prettier (and hold their shape better) with their skins on.
Put the plums, cut-side down, on the hot grill. Cover and cook until they’re grill-marked and heated through. Depending on how toasty you like your fruit, grill for 5-15 minutes but keep your eyes on them… they cook fast (trust me on this one haha)!
If you’re sticking to lean meats like chicken, eating the same flavors can get monotonous after a while.
So try and save time without boring your taste buds by preparing two or three variations of chicken at once, using aluminium foil dividers in your pan. Sriracha, BBQ, honey mustard — you can have it all.
Three birds, one pan!
Happy cooking & enjoy!
xo Coach Jen
INGREDIENTS:
6 lbs boneless skinless chicken breasts
For Buffalo Flavor: Fresh juice from 2 limes, 2 tbsp melted butter, 1 tbsp Franks Red Hot Sauce, 1 tsp minced garlic
For Barbecue Flavor: 3 tbsp low sodium BBQ sauce, 1 tbsp paprika, 1 tsp cayenne.
For Honey Mustard Flavor: 3 tbsp spicy mustard,2 tbsp raw honey, 1 tbsp minced garlic, 1 tsp ginger.
DIRECTIONS:
Line a baking sheet with aluminum foil.
Preheat your oven to 400 degrees
Roll a long piece of aluminum foil so that it resembles a stick and place that in the baking sheet to create dividers. Repeat the process for the number of columns you would like.
Evenly divide your chicken breast pieces and then season them individually.
Add the seasoned chicken pieces into the baking pan.
Try as much as possible to spread the chicken out so that it does not cook together. I like to add about 1.5 tsp of coconut oil to the seasoned chicken so that it does not stick together.
Depending on the amount of chicken in the pan, your baking times will vary.
Cook at 400 degrees for 20 minutes. Remember since these are smaller pieces, they will cook faster.
