These were a go to for me for my refeed days last year when I was following the 80 Day Obsession timed nutrition and fitness program. They are the perfect sweetness for me and there is no guilt what so ever. There shouldn't be any guilt when enjoying your food to begin with but that is a whole other topic :p
I have this love hate relationship with dairy. I love it but it hates me ... anyone else? I lost so much weight when I was living daily free after we found out my son was having problems with dairy through my breastmilk and now that he can have it again I was pumped to eat all the cheese again but my body keeps rejecting it. So here I am trying my dangedest to stick to a dairy free plan.
Ingredients:
1 15oz can of chickpeas (drained and rinsed)
1/4c Earth Balance Vegan butter
2 Large Eggs
1/2C Coconut sugar
2tsp pure vanilla
1/2C unsweetened cocoa powder
1/2t baking powder
dash sea salt
1/3C dairy free dark chocolate chips/chunks
Directions:
Add everything to a blender (except chocolate chips) and blend about 3 mins until smooth.
Add chocolate into the batter after or place on top.
Transfer batter to a greased 8x8 or 9x9 baking dish and bake at 350 for 28 mins or until tooth pick comes out clean.
If you melted your chocolate chips on top once it comes out of the oven you can spread the chocolate out to almost make an icing . (Thats how I do it )
Cut into 16 squares . 1 square = 1Yellow Let me know if you try them by tagging me on social media and using the hashtag #KristieSeredaFitFood
Be sure to click the pic and pin the recipe to share! Sharing is caring right?
I don't know about you but if my breakfast is on point the rest of my day seems to go way smoother? You feel me ? If I nothing else made at least my breakfast will be :p I am on week 3 of LIIFT4 ( round 2) just launched to ALL Beachbody on Demand subscribers yesterday (check more out about LIIFT4 here) (See why busy parents benefit from Beachbody on Demand here) I like to keep it simple but I also don't like to get bored. So usually I will stick with same thing one week at a time and rotate through. This week I have Veggie Loaded Egg cups, roasted maple sweet potato and brussel sprouts then either half a banana or a mandarin orange. For container peeps it is equivalent to 1.5G(1G from egg cups .5 from brussel sprouts) 1R (eggs), .5Y(sweet potatoes) 2t ish.
Here is what I did.
Veggie Loaded Egg Cups:
Ingredients: 12 Eggs 6Cups veggies of choice (I used 2C peppers, 1C mushrooms, .5C onion and 1.5C kale) 2t Olive Oil spices of choice (I used 2t oregano, 1t garlic powder, 1/4t pepper)
Directions: Preheat oven to 350F and spray a muffin tin with oil (I don't count this but if you want to call it a tsp you can) Sautee veggies in oil under tender crisp then add 1/4C to each muffin tin. (you use 1/4C because the veggies cook down) While veggies are cooking whisk up eggs and spices Once you have divided the veggies evenly among cups, add eggs. I used a large glass measuring cup so it is easy to pour and I just pour equal amounts into each cup and go around until I am out of eggs. (some people don't like doing this because you aren't guaranteed EXACT portions but it is close enough) Bake 350 for 25 mins or until there is no liquid left. 2 egg cups are equal to 1R(protein)1G(veggies)
Roasted Sweet Potato and Roasted Brussel Sprouts Ingredients: 3Cups halved brussel sprouts ( I use frozen baby brussel sprouts) 1tsp Evoo dash pepper and salt (optional) 3C diced sweet potato .5tsp Evoo 1/2T maple Syrup dash cinnamon
Directions: Toss brussel sprouts with oil and seasonings then spread in a single layer on a large foil lined cookie sheet 1/2 side. Toss sweet potato with oil, syrup and cinnamon then spread on the other side of the foil lined cookie sheet
HAPPY SUMMER SOLSTICE Seriously, when I lived in the Yukon this was my most favorite day of the year! It was day time ALL 24hrs! Summer in the North is amazing and if you ever get a chance to travel there in the summer I say GO FOR IT! I wanted to bring you a fresh summer recipe for the first day of summer but didn't really know what to do. Since I am still on my second round of 80 Day Obsession using timed nutrition but following the 2B Mindset principles, I wanted to create a recipe that would fit in with containers but also the PlateIt method. And this my friends is what I came up with! I made everything from scratch!
TILAPIA FISH TACOS/BOWL Time: 30 mins For the Tacos: Tilapia Tortilla of choice Coleslaw Salsa Avocado Lime
For the Bowls: Tilapia Riced Cauliflower or choice of base (rice, quinoa) Salsa Avocado Lime Coleslaw or greens
Tilapia Ingredients: 4 tilapia filets 2T Cajun/ Fajita seasoning (homemade recipe below) 2T Extra Virgin Olive Oil Directions: Heat skillet with 2T Olive oil Pat fish dry then seasoning both sides with seasoning 1/2T per filet Add to hot oil and cook about 3 mins per side ( might flip a few times to be surely cooked through) the fish should flake easily when it is done Homemade seasoning: I used it for my Chicken Fajita Stuffed Peppers recipe and had some left over! 4tsp Chili Powder 2tsp Paprika 1tsp Garlic 1tsp Onion powder 1tsp Oregano 1.5tsp Cumin 1/2tsp Cayenne dash salt
Coleslaw
Ingredients:
1 bag colesaw ( or make your own with shredded cabbage, carrots)
1/2C Mayonaise
1T Apple Cider Vinegar
1/8C sugar or maple syrup or honey
1/4t celery seed
pepper to taste
Directions:
Mix it all up good and toss in with coleslaw let sit for 15 mins
Peach Salsa
Ingredients:
2 peaches peeled and diced
2/3 of a red bell pepper
1T minced jalapeno roughly 1/2 of a jalapeno
2T white onion ( or 1/4C diced red onion I didn't have red on hand yesterday)
2 garlic cloves minced salt and pepper to taste 1/2T fresh lemon juice 1T fresh lime juice 1/4C cilantro Directions: Mix all ingredients in a bowl and let sit for 10 mins before serving Put it together: If you are making these into tacos like my family did last night, heat up a small or large whole wheat, corn or white tortilla with a little oil or butter on it to crisp it up a bit. Once it starts to bubble then they are ready. If you are using a large tortilla we usually but ours into quarters and make a taco that way. Start by adding some fish followed by your choice of toppings you can even add corn or black beans if you choose To make the bowls add 1 Cup of riced cauliflower or rice to a bowl top with 1 fish filet, 1/2C salsa, 1/4 of an avocado diced, 1/4C coleslaw, lime wedge. That is how I did mine anyways but you can add whatever you choose and how much of what ever you choose to match your containers or plateIt method. *It was seriously SO dang good!! That peach salsa was BANG on man.. if your peaches were not as sweet as mine you can add a tsp of honey or maple syrup to your salsa mix but if they are perfectly ripe you shouldn't need any sweetening at all. Remember to share this recipe by clicking on the picture to post to pinterest or click on any of the social icons below to share to your social media :) #sharingiscaring Also be sure to tag me if you make any of my recipes or create new variations so I can try them xoxo #LYPEeats @LiveYourPassionKS Enjoy this beautiful summer day my friends!
I came across a post one of my friends shared on Facebook the other day about Fried Cauliflower rice and I decided I really wanted Cauliflower rice of somesort. Last night basically was look in the fridge to see what I could use to whip up something with delicious Cauliflower rice! Here is what I came up with and DANG were they freakkkking AMAZEBALLS! If I do say so myself! If you are following the 2B Mindset this is a GREAT #veggiemost meal! Happy #TastyTuesday :)
Chicken Fajita Stuffed Peppers
Ingredients: 2 Chicken Breasts or 2Cups shredded chicken (I used leftover rotisserie chicken) 2Cups Riced Cauliflower* 3/4Cup diced Red Onion 2.5T Fajita Seasoning* 2t Extra Virgin Olive Oil 2/3Cup Water 1 Lime 6 Bell Peppers
*To make your own Fajita seasoning: 4tsp Chili Powder 2tsp Paprika 1tsp Garlic 1tsp Onion powder 1tsp Oregano 1.5tsp Cumin 1/2tsp Cayenne dash salt 1/2C cheese (optional) *All I do to rice the cauliflower is just chop into small pieces and stick in my ninja and pulse it. I have heard you can add a bit of water in with it and then strain it out instead of scraping out the ninja but either works!
Directions: Preheat oven to 350F Heat oil in pan then add onion and saute for about 5 mins then add cauliflower and cook another 3 mins then add chicken, fajita seasoning and 2/3c water, cover then let cook another 5 mins. While the filling is cooking prepare your peppers. Cut off tops and take out seeds place in muffin tins or a casserole dish. Spoon filling evenly into each pepper top with cheese if you choose and bake 25-30 mins Remember if you try any of my recipes I would love to hear about it! Use #LYPEeats and tag me on FB or IG www.facebook.com/LiveYourPassionKS or @LiveYourPassionKS Stay awesome!! Kristie XO
So.... It is ok to CHEAT!? If you hear the word cheat, what do you think of? Duh, something bad right? "cheat" by definition is just a bad thing to do. Often in the health and fitness circles, you will hear of "cheat meals or cheat day" This article by Tosca Reno from her book The Eat Clean Diet, explains why a "cheat' is still a bad thing until you rename it... Treat!
“Eating Clean is a lifestyle choice, which means you adapt it to fit your life. If you must have birthday cake, then have it. Eating Clean is flexible, meaning you can celebrate – in moderation, and with thought. Over time as an Eat-Clean Diet follower, you will easily apply an Eat-Clean lens to each meal of the day, allowing you to make intelligent decisions about eating. You will be able to look at a meal and decide whether or not it is “Clean.” The decision often comes down to this: Clean foods you feel good about and not-so-Clean foods you know are not the best but still like to eat on occasion. The latter often get a bad rap and are referred to as “cheats.”
Cheats are feared by dieters! When you “cheat” you become overwhelmed with guilt and heartbreak. You’ve let yourself down and feel like a failure. These circumstances can even take over your psyche, leading you into a downward spiral where your cheats happen each day or even each meal, ruining any progress you have made and causing you to throw in the towel. But this doesn’t have to happen.
First of all, let’s change our thinking. We’re going to call unclean foods a “treat” instead of a“cheat.” Why? Because “treat” is a much nicer word that doesn’t hold any negative connotations like cheat does. Treats are simply unclean foods you may choose to eat on occasion, but they won’t hinder your success in the long run because you will pick up right where you left off once you’ve eaten them. For this reason treats are okay, but only every once in a while. What we need to be conscious of is how often we choose to enjoy a treat.
Treats present themselves all the time – in fact, sometimes they seem to appear around every corner – but you do have the willpower to turn them down if you plan for it. Allow yourself one treat each week. Choose which treat you will have. Enjoy it! But you don’t have to make a whole meal of it. Perhaps you enjoy a margarita on a Friday night. But because you’ve had a glass doesn’t mean it’s okay to have glass after glass. Or maybe you look forward to a dessert after a week of Eating Clean. Have the dessert, but don’t decide to then eat a carton of ice cream!
With this attitude, the unclean food is no longer feared and can be enjoyed. You
know that this treat does not in any way affect your regular meal choice. Moreover, this one delicious treat has not sabotaged your progress. In fact, it may fuel your Eat-Clean fire!”
If you are curious to learn more about Eating Clean or how to "try on a healthier lifestyle,if accountability, meal plans and ideas will help you get on track, please fill out this form below to be informed about my upcoming CLEAN WEEK groups that are ran monthly!
Are you a chronic starter and stopper of working out? What do I mean by that? If you can relate to any of these more than once then, you are a "chronic starter and stopper":
Set New Year's resolutions to eat better, drink more water and workout only to do it for a week or two and end up not following through
Start going to the gym cause all the cool kids are doing it, only to end up going maybe 1 a month
Pay for a gym membership having honest intentions of using that sucker only to forget about it and just wasted money
Make plans to hit up a class with your friends and end up making excuse after excuse to not go
It is totally OK! I have been there many a time! It seems to be in our nature to give up when things get hard or when we get out of our comfort zone. Changing up routines or CREATING routines can be so difficult. Learning how to make new habits can be scary and daunting and how do we even know where to start?!
I bring you a new program to the Team Beachbody on Demand library-CLEAN WEEK- a 7 day challenge that allows you to "try on" a healthy lifestyle.
Clean Week is only one week long and will show you how simple it is to make healthy choices and give you the confidence to take the next step! The best part of this is you don't need to commit to a challenge pack. You can test it out for free and there is also an option to try Shakeology but it isn't mandatory. You will also be able to join my CLEAN EATS & FAST FEETS accountability group that I run monthly to provide you with my tips and tools with you.
Who is Clean Week for?
This is a great program for all you chronic quitters(I can say that because THAT WAS ME!), beginners and all those who are too scared to even start because you don't want to fail
You know you need a change but just have no idea where to start- HERE IS YOUR SIGN! If you have been following me and my journey and want to test the waters but you aren't ready to fully commit then this is the program for you.
Starting new things can be scary but if you live in a bubble and NEVER try new things you aren't giving yourself any room to grow or learn.
You have no idea what you are capable of until you put your mind to it. You can't be afraid to try something new! What is the worst that will happen? Maybe you need to modifier the modifier- i've been there, or you have to take extra water breaks.
You need to choose your hard and what hard is going to give you awesome rewards at the end of the day?
Think about it! You can look back and say "Heck yes I did that!" You can show off your new bod, where those clothes that have been staring you in face from that box in your closet that you never thought would fit again, you can show off your happy! The possibilities are endless. When you feel good about yourself, it will show in every aspect of your life.
You can start today by saying "YES. I am ready to face my fear of failure and prove myself wrong!" Enough with the silly excuses.
How does Clean Week work?
Clean week is a 7-day fitness and nutrition program designed to introduce you to a healthy lifestyle with super trainer Megan Davies. You will get 4 workouts, a step-by-step meal planner and a week's supply of delicious Shakeology (optional)
The Workouts
The workouts are available on Beachbody on Demand. You can even access them without being a member. You will get four-30 minutes workouts: Cardio, Core function, strength and flexibility. There will also be an intensifier if you feel you can be challenged a bit more.
The Nutrition Plan
Who has time for calorie counting?? NOT ME. There is absolutely NO calorie counting in this plan. You will receive a step-by-step meal planner that breaks it all down for you with delicious, nutritious foods and a sample supply of shakeology(optional but recommended)
Packed with all the nutrients, vitamins and protein that you may be lacking from regular meals, shakeology will help curb your cravings and boost your immunity!
The best part about starting something like this is the support and accountability! When you make plans and start googling and pinning healthy recipes and workouts to do at home it gets so overwhelming and again where do you start! With Clean Week you will have access to my VIRTUAL wellness accountability groups. The first one being the 7 Day Clean Eats & Fast Feets group that runs monthly on Facebook. I will be posting my tips and tricks, inspiration, recipes, mini challenges and more. If you decide to continue on after the 7 days, then there is also a group running to keep you engaged and on track with your new lifestyle.
How can 1 week REALLY make a difference?
The hardest part is actually starting. This is the first step in building healthier habits and making better choices. If you stick with the program for the full 7 days you will start to see and feel changes within your body. Plus your confidence will increase and you will be ready to continue your journey to better health.
If you would like to start fill out this form below! I will be in contact asap
Who LOVES granola as much as I do? Honestly I could eat it all day long... but don't worry I don't. The problem is stuff we buy at the store can be filled with some much sugar and extra crap that we DO NOT NEED. Honestly, don't even look at the ingredients in the store bought stuff. It is scary.. Making your own is SUPER simple, SUPER easy and MUCH healthier! Before I share my yummy Vanilla Almond Granola, I will share the main system of how to prepare homemade granola. Some people may think it is boring but you have the ability to create and mix whatever you want! BASIC GRANOLA 1. Start with 1/4C oil base- coconut oil, sunflower oil, melted butter, canola oil. 2.Mix in 1/2C sweetness- honey, agave nectar, brown sugar, maple syrup, cane sugar, stevia. 3. Add in flavour boosters 1t-1T if you wish with a pinch of salt- spices(cinnamon, cardamon, ginger, peanut butter, vanilla, almond extract, coconut extract, clove, nutmeg, chili flakes, cocoa nibs, cocoa powder etc) *NOTE- add chocolate AFTER baking* 4.Add 3C oats and nuts, seeds, fruit- rolled oats or gluten free, any nuts and or dried fruit you like. You can choose how much or how little of each you would like. 5. Mix all together and bake at 375F for 10 mins or until golden brown. Be sure to stir often so it doesn't burn. Simple right? You have the freedom to add anything you want. Mix and match to create the flavours you want. Now here is my Vanilla Almond Granola recipe
Click on the picture to PIN IT!
Vanilla Almond Granola
Ingredients:
3 cup large flake rolled oats
3/4 cup slivered almonds
1/2 teaspoon ground cinnamon
pinch salt (I use himalayan pink salts)
1/2 cup pure maple syrup
1/4 cup melted coconut oil
1/4 teaspoon almond extract
1 Tablespoon vanilla extract
Directions:
1. Preheat oven to 300F and line a baking sheet with parchment paper.
2. In one bowl mix dry ingredients and in another mix together wet ingredients
3. Add wet ingredients to the dry and toss until it is totally coated
4. Pour onto sheet and spread out evenly; bake for 45mins stirring frequently. Allow granola to cool completely before transferring to airtight container.
*Mason jars work great to store or just a tupperware or glass container. Will keep for 3-4 weeks.
If you make any of my recipes I would love to see! Use the hashtag #LYPeats on any social media site so I can see who else is loving these recipes and if you are changing them up to make it your own!
Looking for something super fast for a quick snack? These are great to make ahead and bring to work or just enjoy at home for a change from regular snacks like veggies, fruit or cheese and crackers.
Turkey, Pepper and Hummus Snack Wraps 6 Slices Turkey ( Low Sodium) 6 Slices of Pepper of your Choice 1-2 Tbsp Hummus ( or use your blue container to measure)
Assembly: If your turkey slices are very thin like mine usually are you can double up to make 3 wraps. Divide the Hummus among the turkey then place the peppers ontop and roll up! Where is the "that was Easy" button??? See I told you that was easy! For portion or 21 day fixers this counts as 1 Red, .25 Green and .5 Blue or if you add more then count accordingly!
My two year old has been wanting to help me in the kitchen SO much lately. We went LIVE on my facebook page and he helped me whip up these delicious protein balls that he LOVES as a snack mid morning or afternoon. To view us making these live you can check out his first debut here:>>> Monster Bites- FB Video Just click on the link and go to videos or scroll down the page. If you don't want to watch the video here is the recipe below for you!
No Bake Monster Cookie Energy Bites
1/2 Cup Natural Creamy Peanut Butter (regular is fine if that is what you prefer)
1/3 Cup Honey
1 tsp Vanilla
1 Cup Old Fashioned Rolled Oats
1/3 Cup Ground Flaxseed
1T Chia Seeds
2T Wheat Bran
1/4 C Mini M&m's or Mini Chocolate Chips --- (Optional)
Directions
Combined all ingredients in a mixing bowl and mix together. Refrigerate for 15-20mins (or else it is hard to roll them into balls) then when they are chilled roll them into balls.
To keep: place in an airtight container and keep in the fridge or freezer!
After I made the Enchiladas I had some leftover filling components that needed to be used up so I decided to make Enchilada Stuffed Peppers and they were ALSO a hit in our house with my toddler and my husband! Many people think "clean eating" is hard, takes too much time, and that no one else will eat it. I know, I felt the EXACT same way when I started. I was making two different meals every. single. day and let's be real that will make anyone give up. When I learned my portion control and all the DELICIOUS FOODS that were apart of it I soon realized I didn't have to make two separate meals. I could simply cook accordingly and be sure I portioned my stuff out. We tend to over complicate things so that is why I am sharing some delicious, fast and FAMILY-FRIENDLY "clean eating, healthy and portion fix approved" meals for you!
Enchilada Stuffed Peppers: Ingredients: 4-6 Bell Peppers (1 colour or more, up to you!) 1-lb Ground Turkey (chicken or extra lean beef works too) 1 Med Onion diced 2 Cups Cooked Brown Rice 1 Can Diced Tomatoes (1 cup) 3/4C Drained Black Beans 1/2 Cup Enchilada Sauce(jar or homemade from Enchilada recipe) 1/2 Cup Corn (optional) 1/4 Canned Green Chillies (Optional) 4 Thin Slices of Mozzarella Cheese
Directions:
Brown Ground Meat in a skillet then add onion. Cook until translucent about 5 mins and add the rest of the ingredients other than the cheese.
Cook about 15 mins until flavours are incorporated ( you can add extra spices if you wish) Core the Peppers and take out the insides or cut in half Fill each pepper and pack in the filling and top with a slice of Mozzarella cheese Place in a baking dish and bake at 350degrees for 35 mins
*Option for leftovers use in a salad for lunch the next day it is DELICIOUS!!
