Posts in category: Uncategorized

Looking for a super quick and tasty breakfast idea for you or your kiddos?! This toast is perfect for those mornings where you just need to get out of the house and don’t have much time! 

ENJOY! xoxo Jen

Nut Butter, Banana, & Chia Seed Toast

INGREDIENTS:

1 Slice 100% Whole Grain Bread
1 Tbsp. Almond butter
1/2 Medium Banana, Sliced
1/2 Tsp. Chia Seeds

*I opted to add strawberries on the side and 2 hard-boiled eggs for some extra protein!

INSTRUCTIONS:

Toast the bread and spread the almond butter over the top.
Place banana slices over the almond butter and top it off with chia seeds.

This recipe is SO SIMPLE…and PERFECT for FOOTBALL SEASON!

ENJOY! xoxo Jen

Spicy Shredded Chicken

INGREDIENTS:

1 1/4 pounds skinless, boneless chicken breast halves
1 cup franks red hot sauce

DIRECTIONS:

Put chicken breasts in a slow cooker and top with franks sauce.
Cook on High for 4 hours. Shred chicken with 2 forks and continue cooking Low for 4 more hours. 

AND BOOM! That’s it! 

These are almost TOO GOOD!! Don’t say I didn’t warn you!

Enjoy! Xo Coach Jen D

White Chocolate Pumpkin Truffles

INGREDIENTS:

1 cup pumpkin puree
2 tablespoons organic maple syrup
2 tablespoons gluten-free flour
3 tablespoons powdered sugar
1/2 cup almond meal
1 teaspoon cinnamon
pinch of sea salt
1/2 cup white chocolate chips

INSTRUCTIONS:

In a large bowl, combine pumpkin puree, maple syrup, flour, powdered sugar, almond meal, cinnamon, and sea salt. Stir until well combined.

Empty the mixture into a 1-gallon ziplock and refrigerate.

Set aside a plate and keep it close – you’ll use it to freeze the white chocolate cups soon!

In a double boiler, melt white chocolate chips.

Scoop white chocolate into mini muffin cups, using about 1/2 tablespoon each.

As you finish each white chocolate cup, set them on the plate and keep the plate in a safe place in the freezer.

Once the white chocolate cups have frozen, it’s time to fill them with the pumpkin mixture!

Trim a 1/2″ hole in the corner of the ziplock bag and squeeze the filling into the cups. The filling will soften from getting warm in your hands, so it helps to pause and refrigerate again halfway if necessary.

Refrigerate the truffles until you are ready to serve. Sprinkle with cinnamon to garnish, if desired.

These little balls of goodness are so simple to make, and guess what… they are foolproof because they are no-bake! Just mix everything up and chill and you are ready to enjoy these babies! 

What is better than a sweet treat that is actually good for you and full of protein! 

Enjoy! Xoxo Coach Jen

 Almond Joy Protein Balls

INGREDIENTS:
1 1/2 cups of old-fashioned rolled oats
1 cup natural almond butter
1/4 cup honey
2 scoops chocolate protein powder (I use Isagenix IsaPro – Click here or the affiliate link below) 
1–2 Tablespoons unsweetened shredded coconut

DIRECTIONS:
Mix all ingredients into a bowl.

Roll into bite-size balls, chill and enjoy! 

https://jendicandia.isagenix.com/

Live every day like it is Taco Tuesday …. 

These tacos are so good you are going to want to make them once a week.  They make a great meal to get your protein and healthy fats into your diet, and they are so easy to throw together in a pinch! 

Enjoy! xoxo Coach Jen

Spicy Chicken and Avocado Tacos with Creamy Cilantro Lime Sauce

INGREDIENTS:

For the Chicken
1 pound chicken breasts cut into bite-size pieces
2 tbsp olive oil
2 clove garlic crushed or minced
1 tbsp chilli powder
1/2 teaspoon ground cumin
1/4 teaspoon onion or garlic powder
1/4 teaspoon kosher salt
1 tbsp olive oil
Squeeze of lime optional

Cilantro lime sauce
1/2 cup sour cream or Greek Yogurt or Mayo
1/4 cup cilantro
1 clove garlic
1 teaspoon lime juice
salt and pepper to taste

INSTRUCTIONS:

To Make Chicken
Chop 2-3 medium chicken breasts into small bite-size pieces. In a medium bowl whisk together olive oil, garlic, chilli, cumin, onion powder, and salt. Add in chicken and toss to coat completely. Cover and refrigerate for at least 10 minutes or up to 48 hours. 

To cook: Heat a large heavy-duty or cast-iron skillet on high heat for 1 minute. Add the olive oil and chicken. Cook chicken in a skillet over medium-high heat until charred and cooked through, 8-12 minutes. Turn off heat and finish with a squeeze of lime (optional). 

To Make the Cilantro Lime Sauce
Add the sour cream, cilantro, garlic, lime juice and salt & pepper to blender or food processor. Blend for 30 seconds to 1 minute or until creamy. 

To Assemble:
Char tortillas on stove-top if desired. Add some of the chicken to the warmed tortillas. Top with avocado and cilantro sauce. 

Ingredients: — 1 spaghetti squash
A variety of your fave toppings: — grape tomatoes
— bell pepper
— black beans
— spring onion
— cilantro
— lime
— roasted sweet potato (or leftover cooked chicken/ground beef)
— salsa and guacamole

Instructions:

1. With a sharp kitchen knife, carefully cut the squash in half lengthwise. Scoop out the seeds from the centre using a spoon, then place both halves face down in a microwave-safe dish. Add about a half inch of water to the dish, then cover with cling film and poke a few holes in the top for steam to escape. Microwave on high for 10-12 minutes until the outer shell and flesh has softened. Remove from the microwave, uncover, flip over the squash halves and allow to cool slightly.
2. While the squash is cooking and cooling, you can prep all of your toppings for the bowls. Chop up veggies, round up some leftovers and grab some guacamole and salsa
3. When the squash is cool enough to handle, use a fork to fluff the spaghetti strands until you’ve scraped away most of the flesh from the sides of the outer shell.
4. Fill the squash half with all your toppings, layering the beans, veggies, salsa and guacamole. Then you’re ready to dig in!

When you think of summer, grilling is up there with one of the first things to come to mind. And nothing is better than fresh fish on the grill with roasted vegetables. It is easy, tastes soo fresh, ridiculously good for you, and these pouches make it great for a make-ahead meal and easy cleanup! Everyone is going to love dinner!

Enjoy! xoxo Coach Jen

Fresh Striped Bass On The Grill

INGREDIENTS:

Six 6-ounce fillets striped bass, about 1-inch thick, skin on
Salt and fresh ground pepper
2 medium red onions, very thinly sliced 
1 red bell pepper, very thinly sliced
12 cloves garlic, smashed
1 ½ cups dry white wine, divided
Olive oil
1 small bunch parsley, leaves chopped
Lemon wedges, to serve

DIRECTIONS:

Preheat grill on medium 

Sprinkle the fish fillets with salt and pepper. Divide the onions, peppers, tomatoes and garlic into 6 portions. 

Place a mound of onions, peppers, and garlic in the center of a 12-by-24-inch sheet of aluminium foil. 

Drizzle with olive oil, and season with salt and pepper. Place a portion of the fish on top, sprinkle with 1 tablespoon parsley and add 1/4 cup of the wine. 

Fold the foil into a packet and seal it on all sides. Repeat with packets for the remaining fillets.

Place the packets on the grill, seam up, and cook until the fish is opaque about 15 minutes. It is best to test the cooking time with the one packet, as cooking time varies grill to grill. Carefully open the packets and serve with lemon wedges. 

If you’re looking for a fun and patriotic recipe idea for a summer bbq or party, these Fruit Sparklers are a guaranteed crowd favorite! They are the perfect easy side dish for Memorial Day or the Fourth of July!

Enjoy! xoxo Coach Jen

INGREDIENTS:

1 whole watermelon
16 ounce fresh blueberries
Bamboo skewers

INSTRUCTIONS:

Cut watermelon vertically into 1 inch thick slices. 

Use a small star cookie cutter to cut out star shapes from the flesh of each watermelon round.

Thread 7-10 blueberries into the center of each bamboo skewer, leaving enough space at the end for someone to be able to comfortably hold it, and a space at the top for the watermelon star.

Place the watermelon star on top and set the fruit sparklers on a serving tray. Cover and refrigerate until ready to enjoy.

This appetizer is a refreshing and simple dish to bring to any BBQ and party you may be attending or even throwing! It is easy to put all together and not to mention it’ll be devoured in minutes! PLUS! The kids will love it!

Enjoy! xoxo Coach Jen

INGREDIENTS:

Fruit Salsa
2 Peaches, peeled and diced
1 Mango, cored and diced
4 Kiwis, peeled and diced
1 16oz pkg Strawberries, hulled and diced
2 tsp Lemon Juice
2 tbsp Honey
2 tbsp Fresh Basil, chopped

Cinnamon Sugar Baked Pita Chips
¼ Cup coconut sugar
1 tsp Cinnamon
4 Large Whole Wheat Pita Chips
Coconut Oil Cooking Spray

DIRECTIONS:

Peel and chop all fruit into small pieces, combine in a large bowl and stir.

 In a small bowl, add the lemon juice and honey and mix well.  Place in the fridge and start making the pita chips.

Preheat oven to 400° and line a baking sheet with parchment paper and set aside.

In a medium bowl, combine the cinnamon and sugar and set aside.

Cut the pita into 8^th’s to form small triangles.  Spray each side of the pita with the coconut oil cooking spray and dip both sides into the cinnamon sugar mixture. Lay on baking sheet and repeat until all of the pita is done.  Bake 8-10 minutes, turning the pita chips over halfway. Allow to cool slightly.

Before serving, add the chopped basil to the fruit salsa and stir well.

These crunchy Vietnamese-style rolls are healthy and light, and the addition of rice makes them even more filling. They’re gluten-free, but anyone, even your kiddos, will love them!!

Enjoy! xo Coach Jen

This is what you will need to make these yummy wraps!

INGREDIENTS:

1/4 cup rice vinegar
1 tablespoon sugar, divided
2 cups shredded, cooked chicken (I used leftovers)
1 medium-large carrot shredded
12 rice paper wrappers
1/3 diced cucumber
4 scallions
1/2 cup fresh mint leaves, basil or cilantro
About 12 Boston lettuce leaves
1/2 cup cooked brown or white rice
1/2 cup chunky peanut butter
2 tablespoons soy sauce
3 tablespoons water

DIRECTIONS:

Whisk 1/4 cup rice vinegar with 2 teaspoons sugar in a medium bowl until sugar dissolves.

Add chicken and carrot, season with salt to taste, set aside.

Fill a large bowl with warm water. Working with 2 sheets of rice paper at a time, immerse papers in the warm water until slightly softened (about 15 seconds).

Remove and spread out on a clean surface or cutting board. Pat dry with a towel to remove excess water. Lay 2 pieces of lettuce over the bottom third of the rice paper, leaving about 1/2-inch clear on edges.

Place about 1/3 cup chicken and carrot mixture on the lettuce, top with 4 to 5 pieces cucumber, scallion, several mint leaves and about 1 heaping tablespoon of rice.

Roll up the paper halfway into a cylinder. Fold both edges into tuck while continuing to roll the paper to seal.

Place the rolls on a plate covered with a damp towel so they stay moist as you prepare the remaining rolls. Cut rolls in half and wrap in plastic wrap or place in an air-tight container.

In a separate bowl, whisk together the peanut butter with the remaining 1 to2 tablespoon rice vinegar, 2 teaspoons sugar, 2 tablespoons soy sauce and water until smooth. Put sauce in sealed containers.