Healthy Shrimp Poke Bowl

I had an early morning. I woke at 4:30 am, and had a fru fru coffee, but forgot to eat breakfast. So I was pretty hungry getting home.

I decided to make a poke bowl for lunch. I took a short cut and bought pre poached shrimp from the super market. I had rice cooked from dinner last night. Chopped up some veggies, shredded a carrot, and made a simple sriracha mayo.

It turned out fantastic. It was so delicious, and I only used half of the sauce mixtures. This is a great lunch with a rainbow of colors and flavors. This dish has lots of vitamins, gluten free, and great source of protein.

I have noticed the poke bowl has become a thing. At least in America. However, this is something I would eat normally. I have also done this with just some eggs, or egg whites.

Ingredients:

  1. 1 1/2 cup of cooked rice.
  2. 1 carrot shredded
  3. 1/3 of a cucumber sliced
  4. 1 green onion sliced on a bias
  5. 5 poached shrimp or about 3 oz
  6. 1/2 cup of sweet peppers sliced
  7. 1 cup of spinach

Directions: Makes 1 serving

  1. Cook the rice per instructions on the package
  2. Shred one carrot
  3. Slice up 1/3 of a cucumber
  4. Cut up 1 green onion, and sweet peppers
  5. Add spinach to rice in bowl, add all other veggies.
  6. Poaching shrimp – Clean and de-vein shrimp, in a pot of boiling water add salt enough so that you can taste the salt and it tastes like the ocean. Add shrimp and cook for about 2 to 3 minutes depending on size of your shrimp. Transfer to an ice bath to stop cooking.
  7. Place shrimp on your veggies.

Ingredients Directions Sauce: Makes 2 servings

  1. 1 tbs of mayo
  2. 1 tbs of sriracha ( go less if you like less spicy)
  3. 2 tsp of lemon juice
  4. mix all above together and top on the poke bowl.

Stats just for rice veggies and shrimp

Calories 500, Fat 6.8 g, Fiber 5.3 g, Carbs 85.9 g, Sodium 1515.5 mg,
Protein 27.6 g

Stats for sauce

Calories 105, Fat 16g, Fiber 0g, Carbs 3g, Sodium 370mg, Protein 3g

I hope you all get a chance to try this. It is delicious. You can opt not to use the mayo, and just put some wasabi and soy sauce on it. That would be delicious too. You can also make this vegan by removing the shrimp and mayo.

Let me know what you think. Thank you for reading this. As always keep working to be the best you that you can be. My respects to you and yours.

Pumpkin Pie Protein Waffle

Pumpkin Protein Pancakes

Yup I did it. I made pumpkin pie flavored protein pancakes this morning. I have 2.5 to 3 hours of training to do today. So I needed a good breakfast that stuck with me. The best part is it was delicious.

This is both light and full of protein so that it will take longer to digest. Its so good, and my husband and kiddos said that the topping tastes like pumpkin pie.

I added whipped cream to my waffle, and made a pumpkin pie puree topping.

Pumpkin Pie Protein Waffles

Ingredients Batter: (yield 7 servings)

  1. 2 cups Birch Benders Protein Pancakes
  2. 1 egg
  3. 1/2 cup organic pumpkin puree
  4. 2 tbl veggie oil
  5. 1 tsp of cinnamon
  6. 1/2 tsp of pumpkin pie spice
  7. 1 1/2 cup of water

Ingredients Pumpkin Pie Topping: (yield 4 servings)

  1. 1 cup pumpkin puree
  2. cinnamon to taste
  3. pumpkin pie spice to taste
  4. 2 tbs maple syrup

Directions:

  1. Mix 2 cups of Birch Benders mix, with oil, water, egg and pumpkin puree.
  2. Heat up your waffle iron, spray with pan spray
  3. Fill the waffle iron with 1/2 cup of mix
  4. Cook till done

Directions for topping:

  1. Mix together 1 cup of pumpkin puree, the spices, and the maple syrup.

Stats: For 1 waffle the recipe made 7 waffles.

155 calories, 5.4 g Fat, 1.14 g fiber, 16.28 g carbs, 183.71 mg salt, 10.3 g protein

Stats: For 1 servings topping

46 calories, 0 g fat, 2 g fiber, 11.7 g carbs, 3.4 mg sodium, 0.5 g protein

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These were so tasty, low in fat, vegetarian, and very low in sugar.

I hope you get a chance to try these. It was a hit with the kiddos and husband. Let me know what you think if you get a chance to. I loved them. Thank you for reading, and keep trying to be the best you can be. My respects to you and your family.

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Egg Whites Scramble with Veggie Sausages

This is a simple breakfast. Its something that I do often. I waffled over if I should post it because it is so simple. But it is delicious vegetarian, full of protein, nutrients, and vegetarian. Which my body seems to run better on anyway. =)

It took about 15 minutes all in all to make.

So simple as it is here you go:

Ingredients:

  1. 4 egg whites
  2. 1 cup of portabella mushrooms sliced.
  3. 1 cup of sweet peppers sliced
  4. 1 green onion sliced
  5. 2 Morning Star Farms veggie sausages
  6. 1 tsp of olive oil

Directions:

  1. Follow the package details on sausages.
  2. Saute lower half of green onion, and mushrooms, add the sweet peppers.
  3. Move the veggies to the side, add egg whites and scramble.
  4. Serve up warm and enjoy.

Stats:
Calories 244, Fat 8.4 g, Fiber 6.7 g, Carbs 18 g, Sodium 527.7 mg,
Protein 27.2 g

I hope you get a chance to try this delicious and healthy breakfast. I added a plain bagel to get some carbs in. Let me know what you think.

Smoothie Bowl w/ Chocolate PB2 and Honey

Another smoothie day. It is going to be to cold for smoothies soon, so I have to get my smoothie on. I decided to make another smoothie bowl for lunch.

This is gluten free, uses natural sugars, dairy free, vegan, healthy/full of vitamins, and so yummy.

I wanted to get some protein in there. So I added the PB2 Chocolate. It is a chocolate peanut butter powder. It is great on waffles, in waffles, on toast, in smoothies, in shakes, on smoothie bowls. You get the picture I am sure.


Ingredients:

  1. 2 cups of frozen fruit
  2. 1 frozen banana
  3. 1/2 cup almond milk
  4. 2 cups of water

    Toppings:
  5. 2 tbs of PB2 Chocolate Peanut Butter powder
  6. Fruit
  7. 1/2 tbs honey
  8. Pinch of Slivered almonds

Directions:

  1. Blend the frozen fruit till you have tiny pieces, almost looks like rice
  2. Add liquid and blend till smooth
  3. Add toppings and enjoy

Calories 371, Fat 19.2 g, Fiber 14.4 g, Carbs 73.7 g, Sodium 161.5 mg,
Protein 11.1 g


Thank you again for reading. I hope you get a chance to try this.

Chicken Tortilla Soup

Want a quick easy soup that you can make for your family? Oh yeah anything quick and easy on a school night is the best.

Here you go. This was husband and kid approved. It was easy and I was able to set it and forget it till dinner time. This is great for the cooler weather when it is nice to have a hearty warm soup.

Ingredients:

  1. 2 lbs of chicken breasts
  2. 2 cans of black beans rinsed
  3. 1 can of enchilada sauce
  4. 1 can of fire roasted green chilies
  5. 1 can of fire roasted diced tomatoes
  6. 2 cloves of garlic chopped
  7. 1 onion chopped
  8. 1/2 tbs of cumin
  9. 1 tsp of chili powder
  10. Frozen corn
  11. Salt to taste
  12. 4 cups of unsalted chicken stock
    Toppings
  13. tortilla chips
  14. sour cream
  15. shredded cheese
  16. avocado
  17. jalapeno sliced

Directions:

  1. Saute onions in olive oil till translucent (if you have an InstaPot, you can do this in the pot, if you have a slow cooker sautee on the stove)
  2. In the InstaPot or Crock Pot – add diced garlic, add canned chilies, canned tomatoes, canned enchelada sauce, canned beans, chili powder, cumin, chicken stock, salt to taste.
  3. Add boneless skinless chicken into soup
  4. Settings for appliances:
    1. for crock pot set to high for 4 hours, or low for 8 hours
    2. for an InstaPot set it to pressure, high, 9 minutes, and turn the valve to seal
  5. Once soup is done cooking, take out chicken and shredded chicken, add chicken back in and add frozen corn. Stir together.
  6. Top with toppings you like.

Two cups of this soup has about 260 calories, and 36 calories from fat. That of course is before you put the toppings on it.

I hope you like this recipe. Let me know if you get a chance to try it. Thanks for reading. Have a great day!

Overnight Oats w/ Raisins, Chia, and Nuts

So I work early in the morning. Very early at a bakery. I wake up and I normally don’t eat till after my work is done. When I calculated how long I went without food for I was surprised. I went 14.5 to 15 hours before eating. So to remedy this I tried making overnight oats.

Now this was the first time making this and I used what had on hand to make something I could eat in the morning.

I used oats, chia seeds, nuts, raisins, honey, and whole milk. I usually like soy or almond milk. So I used what I had.

I am happy to say it was delicious. I can’t wait to make and try out other variations.

It was quick, and easy. I mean it took me 5 minutes to mix together and put nuts in a baggie. Then it sits in the fridge overnight.That is a great plus. It tastes great and it was quick and easy. On not to mention healthy.


Overnight Oatmeal w/ Raisins, Chia, and Nuts

Ingredients:

  1. 1/2 cup or 4 tbs old fashioned oats
  2. 1/8 cup or 2 tbs of chia seeds
  3. 3/4 cup of milk (use dairy, or my favorite Soy or Almond Milk)
  4. 1/8 cup or 2 tbs of raisins
  5. 1 tsp of honey
  6. 1 tsp vanilla
  7. pinch of salt
    Toppings
  8. 2 tbsp of Nut-rition mix

Directions:

  1. Mix together oats, chia, milk, raisins, honey, vanilla, and salt. Mix well.
  2. Let it sit overnight.
  3. Take with you to work, and add toppings before eating.

Calories/Stats:
Calories 556, Fat 23 g ,Fiber 14.3 g, Carbs 75 g, Sodium 110 mg, Protein 18 g


I am going to try to see if I can get my husband to eat it. If he likes it that is great. It is healthy and full of fiber. Score one for the wife and healthy foods.

This is full of fiber, only has natural sugars, and gluten free. Depending on what you put into it. This can be dairy free, nut free, and fat free.

Try it out, and let me know what you think. Thanks for reading my blog. Go out and eat healthy. =) If you get a chance to try this let me know if you liked it.

Make Your Own Tropical Smoothie Bowl

If you have been anywhere in the metropolitan U.S. of A, you will notice that smoothie bowls are a thing. Especially in the summer when its hot and you don’t want to eat something hot. As fall is kicking in and its going to get colder and I don’t know about you but I will want less cold foods and more warm, or warming foods. But since it is still only the fall and summer is still holding on I thought I would post this.

Its easy peasy. Choose a frozen fruit you like, or a mix of them. Have frozen bananas on hand. And choose your toppings. For this one I chose nut and dried fruit mix for the healthy fats, a few dark chocolate chips to feel like I am getting a treat, desiccated coconut, and frozen raspberries.

You are going to blend the frozen fruits till you get tiny chunks of fruit. It kinda looks like confetti. It will look a little like this.

After you get the frozen fruit mix into tiny chunks, you add the liquid. Today I used soy milk and water. Blend again till smooth and you get something that looks like soft serve ice cream.

Tropical Smoothie Bowl

Ingredients:

  1. 2 cups of frozen fruit (this was a tropical fruit mix)
  2. 1 frozen banana
  3. 4 tbs of soy milk
  4. water as needed alternately you can use juice instead

    Topping ingredients
  5. 2 x tbs Nut and fruit mix (I used planters NUT-rition)
  6. 1/4 frozen raspberries
  7. 1 tsp of dark chocolate chips
  8. 2 grams of desiccated coconut

Directions:

  1. blend the frozen fruit till it is in small chunks
  2. add liquid and blend till smooth, add water if needed
  3. put the smoothie in a bowl and add toppings and enjoy.

Calories 426, Fat 11.71 g, Carbs 76.11 g, Protein 9.58 g, Fiber 10.93 g, Total Sugars 50.89 g, Sodium 59.36 mg

I hope you get a chance to try this on your own. Thanks for reading. My respect to you.