Maple Vanilla Granola
1/2 C sunflower seeds
1/2 C pumpkin seeds
4 C gluten free oats (or whichever rolled oats are your favorite!)
a dash (or two or three) of cinnamon- I love cinnamon
Mix all these ingredients together in a bowl separate from the wet ingredients.
1/4 C coconut oil
1/4 C organic maple syrup
Justtttt a tad of organic vanilla- I like to eyeball it. (Still working on measuring things!)
1/4 C natural peanut butter
I like to heat these ^ until softened (not too long!)- it’s much easier to stir.
Then, pour the mixed, wet ingredients over the mixed, dry ingredients.
Stir until nice and mixed, once it seems all the dry ingredients have been nicely covered.
Spread evenly on a non-stick pan and pop in the oven for 30 minutes on 275, stirring frequently (every 8-12 minutes) and making sure it doesn’t burn. You want it this golden brown color!
You can also get creative and add raisins, almond slices, coconut slivers, or dark chocolate to this mixture once it cools. Store in an air-tight container. Serve over smoothies, ice cream, yogurt, or enjoy by the handful. This stuff is packed with healthy fats and carbs (complex ones!) and also makes a great fuel for runners.
Okay. Ready for a smoothie? I got ‘chu.
Chocolate Strawberry-Banana Nutty Smoothie
-1 C almond/coconut milk mix
-1 scoop Vega chocolate sport protein
-Handfull of strawberries
-2 tbsp peanut buttah
-1 C ice
Top with remaining banana (sliced), two chopped strawberries, a pinch of chia seeds, a pinch of sliced almonds, and a leeetle pinch of shredded coconut.
This thing is PACKED with healthy fats and protein. Eat with a spoon and it’ll feel like a whole meal instead of a snack. This was today’s breakfast. Not pictured: coffee.
On the running calendar for today: 4 miles tempo…and it is gawgeous outside.
Hope your day is a good one!
2 Cor 12:9
1 Peter 5:10
-1.5-2lbs of boneless, skinless chicken breast (mine was frozen, and that was fine!)
-2 large Idaho potatoes OR 4 new potatoes, diced with skin on (I used Idaho potatoes because it’s what was in the pantry, but I think new potatoes would be even better)
-2 tbsp of garlic-infused olive oil
-2 large lemons, juiced
-1/2 tbsp rosemary
-1/2 tbsp oregano
-dash of black pepper
Mix olive oil, fresh lemon juice (NOTE: don’t use the lemon juice that comes in the crappy plastic lemon and expect this to taste just as good), rosemary, oregano, and black pepper. Pour about 3/4 over chicken in slow-cooker, and pour the rest over the diced potatoes layered on top of the chicken. Close slow-cooker and set to high for four hours, or low for 6-8 hours.
If you want to make this and you’re not following low FODMAP, feel free to add minced garlic and some diced onion to this recipe! Very aromatic, and you’ll come home from work feelin’ 50 shades of accomplished!
This could also be layered with green beans and be delicious. I steamed some broccoli separately, and it made for an easy meal.
I intend to make some chicken salad with the leftover chicken.
Let me know if you try this recipe! Feel free to tweak it! Confession: I have a *hard* time measuring ingredients. I’m more of a pinch and pour kind of cook, so if you feel like it needs more or less of something, make it your own! It’s YOUR kitchen! Have fun.
On Sunday, I made homemade granola while we watched a healthy dose of Netflix.
The very best part about this recipe is that it’s Low FODMAP AND gluten free (AND delicious). Recipe at the end of this post :).
PB granola recipe:
If eaten in a quantity equal to or less than 1/4 C, it’s low FODMAP.
-2 tbsp coconut
-2 C gluten free old fashioned oats
-2 tbsp pumpkin seeds
-1 tbsp chia seeds
-1 tbsp pure maple syrup
-2 tbsp melted coconut oil
-1/2 C softened PB
mix dry ingredients and wet ingredients separately, then mix them together. Put them in the oven on aluminum foil for 30 minutes on 350, tossing occasionally. Ta-dahh! Granola. My personal favorite way of getting carbs in the early morning
Hope you’re enjoying your Wednesday! This week is flyin’.
It’s important if you’re working out, you realize that you’re putting (good) stress on your muscles, which can sometimes lead to oxidative stress. To help optimize your body’s recovery process it’s important to include some antioxidants, like blueberries, dark green veggies, or nuts to help combat that oxidative stress. This smoothie is high in antioxidants AND protein, and it makes for a great recovery snack.
The deets: Did I just say “deets?”
-1 scoop Vega chocolate sport protein, 30g protein (for low FODMAP take a little less than half of the scoop so the pea protein is still compliant, and add some liquid egg whites for extra protein if needed)
-1 tbsp PB, 4 g protein; 8 g (good) fat (over half is heart-healthy monounsaturated fat; and ~30% is polyunsaturated fat) source
-1 cup blueberries
-1/2 cup raspberries
-handful of leafy greens
-1/2 cup plain, lactose-free yogurt (for low FODMAP) OR probiotic Greek yogurt
-1/2 cup unsweetened almond milk (vanilla almond milk is good, too)
BLEND & serve 🙂
Top with some almonds and strawberries for fun
Hope you enjoy your day! Today is nutrition homework day for me. Keep moving forward!