Peppered Honey Dijon Salmon

HONEY DIJON SALMON

This was my lunch today and it took 5 min to make! I work full time and have my baby twin girls so I don't have time to make big meals so this was perfect, fast, clean, and protein packed. Its smoked salmon and it comes in a package. I love it! I have to simplify! Thats basically why this post is even short! LOL. Plus I want to show you can eat healthy without having to take a ton of time. I always hear people say " oh I dont have time to eat healthy" NOT TRUE.  Real issue: eating healthy is not a priority! You can eat healthy if fast if you buy the right things!

So here is a simple meal.For the veggies I just put them in the George Forman grill for a few minutes until they are cooked. Then I salt and pepper them after!  The salmon you literally unwrap and throw it on top. Its the peppered one. LITERALLY takes 5 minutes!

And here is the rest of the ingredients:

Spinach

Grape tomatoes

Asparagus

Chopped zucchini

One peppered salmon filet  (pictured below)

Optional: chopped avocado

Dressing:

1/2 tbs(1.5 tsp)  Dijon mustard

1/2 tbs(1.5tsp) lemon juice

1 tsp honey 

Mix well and pour over salad

This is the package of Peppered Salmon I used. They have different kinds cajun regular etc. Costco carries them and lots of grocery stores. 

Clean Peanut Butter Cup Pie

Peanut Butter Cup Mini Pie

I got some really great new protein from Giant Sports Delicious protein and I knew I wanted to make a healthy treat with it. This is perfect for any time of day even to refuel after a workout.  Once I took a bit  I danced around my kitchen in pure peanut butter chocolate joy! I hope you guys like it as much as I did! THIS HAS NO FLOUR, NO REFINED SUGAR, NO BUTTER, NO OIL..AND TONS OF YUMMY FLAVOR!

CHOCOLATE PEANUTBUTTER CRUST

1/4 cup chocolate Giant sports peanut butter protein

 (You can sub for chocolate protein powder. Link for Giant sports PB Cup protein will be at bottom of post. Its worth the purchase)

1/2 tbs 1 tsp peanut butter

1.5tbs c oat flour

1tbs 2 tsp Peanut butter Co's White Chocolate wonderful Peanut Butter(can sub for another kind thats just what I use)

.5 tbs and 1 tsp chocolate PB2 or regular PB2 –either work

4-5 Vanilla Crème Sweet Leaf stevia drops

Pinch salt

1/8 tsp vanilla extract

.5 tbs and 1 tsp water

1/2 tbs honey (add 1/2 tsp more if you want it sweeter)

Mix everything together besides honey and water in a food processor. Add honey and water at the end. Conistency will be doughy. Spray a small 4 inch spring pan and press chocolate crust into pan

I got a pack of three of spring pans for ten bucks off amazon! I am so excited to use them for many more things to come. They are the Wintons brand. Link will be at bottom

PEANUT BUTTER FILLING

1/3 c vanilla protein powder

1tbs 2 tsp Peanut butter Co's White Chocolate wonderful 

Peanut Butter or PB of choice

1/8 tsp cinnamon

Pinch of salt

1/4 tsp vanilla extract

6-8 Vanilla crème stevia drop

3 tbs 1% cottage cheese 

1.5-2 tsp walden farms maple syrup or to taste

Mix all ingredients besides cottage cheese and maple syrup together well in a food processor. Add cottage cheese mix and then the maple syrup and mix well. With a spatula spoon over chocolate crust and spread evenly. Place in freezer for 1-2 hours. 

Take out of spring pan

Take out of freezer  let sit for a few mintues and then release from spring pan. Let set for a few more minutes to soften a little more and enjoy

NOTES ON PRODUCTS USED

White Chocolate Peanut butter can be found at ANY grocery store. CLEARLY I like it a lot its almost gone!!! It seriously has amazing flavor

Spring Pans

http://www.amazon.com/gp/product/B00AK4ADQ2/ref=oh_details_o01_s00_i00?ie=UTF8&psc=1

Vanilla Creme Stevia: This last forever ! I use mined probably 3-4 times a day and have had it for 8 months and its still more then half full 

http://www.amazon.com/Vanilla-Flavored-Liquid-Stevia-2-Ounce/dp/B000E8WIAS/ref=sr_1_1?s=hpc&ie=UTF8&qid=1393993018&sr=1-1&keywords=vanilla+stevia+drops

Giant protein powder: http://www.giantsportsproducts.com/deliciousprotein.html

Chocolate PB2 and Regular PB2 -Target & Walmart plus other store carry them. 85% less fat than regular peanut butter

HITT workout

HIGH INTENSITY INTERVAL TRAINING:  (HIIT) has become a popular way to burn more fat. It's a training method that has been effective for many people. HIIT is considered to be much more effective than normal cardio because the intensity is higher and you are able to increase both your aerobic and anaerobic endurance while burning more fat than ever before.

"In research, HIIT has been shown to burn adipose tissue more effectively than low-intensity exercise - up to 50% more efficiently." It has also been shown to speed up your metabolism which helps you burn more calories throughout the day. (www.musclemedia.com)

OK now that I have explained what HITT workouts are here we go!

This type of exercise is meant o get the heart rate very night and then you take a break.

So are you still trapped inside your house due to snow or don't have time to make it to the gym. These exercises you need literally 3-4 feet of space thats it and they will KILL the calories. Do the above moves for 30-45 seconds and take a 45 second rest before starting over from the beginning. Complete 3 times. If you up for it you can do a second HITT interval shown below.

1. Mountain Climbers
2. Jack and kick front right -jack and kick front left
3. Log jumps (Act liked there is a log on the ground and youare jumping over it side ways)
4. High knees


Enjoy!

Salted Pretzel White Chocolate Crepes

Ok so my attempt last week at a crepe didn't pan out but this week it totally did!! With a few modifications I got this salted pretzel white chocolate crepe ... Aka party in your mouth.  I hope you enjoy them as much as I did!

3.5 tbs oat flour

4 egg whites

2 tbs Protein powder or 2 tbs  additional oat flour 

2 tbs Unsweetened applesauce

2.5 tbs  Unsweetened almond milk 

1 pkt Stevia 

Pinch Salt

1/2 tsp Baking powder

Food Processer:

1/2 c cottage cheese

2- 2.5 tsp of sugar free fat free instant pudding mix

4 drops vanilla creme stevia (can omit of you use 2.5 tsp of the pudding mix

Omitting options: 

2.5 tsp pudding mix you can leave out stevia drops

If you use 12-15 drops vanilla stevia you can leave out pudding mix it just doesn't have a white chocolate flavor but is still very good

Then mix into fluff 4-5 salted pretzel sticks chopped up

Toppings:

Chopped strawberries 

3 tsp @sweatspreads white chocolate melted and drizzled 

2-3 chopped up pretzel sticks 

Optional : blueberries 

Makes two crepes

www.sweetspreads.com

Calories for crepes and filling (Your toppings will vary)

Calories:325

Fat:4g

Protein:42 g

Carbs: 26g

Cookies & Cream Pancake Roll

Ok this started as one idea and totally turned into something else which I am NOT complaining about! As soon as the new quest bar came out I knew I wanted to try a cookie and cream crepe but my crepe turned into more of a Smothered Cookie and cream Pancake Roll. It was a little too thick to be a crepe but on the thinner side for a pancake yet its super moist! I am becoming obsessed with protein pancakes and waffles. They are so easy to make and there are a million variations. (You will be seeing more) This baby is amazing! It has a cookies & cream quest bar mixed to the cookies and cream fluff plus I topped it with @sweetspreads dark chocolate mint coccobutter (www.sweatspreads.com) and melted biscoff drizzled over top! NOW, I know what you are thinking.... I have lost my mind and this is going to break the Calorie Bank! Well it's not its TOTALLY Clean.

Serving size:ME,MYSELF and I only :)

1 large Thin pancake

3 tbs cookies and crème protein powder (I use Giant Sports its but lots of brands carry it. Check out amazon or GNC..even Walmart has some in the pharmacy section)

1 tbs coconut flour

1 - 2 stevia packet 

2 egg whites

2 tbs almond milk

Cookie and Cream Fluff: (The calories I calculated you the whole fluff mix but I had access so it you double it you dont need to double the fluff)

In a food processor combine:

½ C 1 % cottage cheese

½ tbs & 1 tsp cookie and cream protein powder 

10-12 drops vanilla crème stevia

Now, take 1/3 of a cookies and cream quest bar ripped into little pieces and mix into the fluff mixture

Put half the fluff inside the pancake and fold it over. I kept mine shut with a few toothpicks. Then mix the other half with about

.5 tbs -1 tbs almond milk for a running cookie and cream sauce for the topping.

I melted about a 1 tsp of biscoff  (nut butter of your choice works) and 1 tsp of sweet spreads dark mint chocolate cocobutter (Website listed below AND they are having a sale right now buy one sample pack get one 50 5 off..so worth it). And drizzled both on top. I drizzle it buy putting it in a little baggie and ripping a corner so it goes on evenly. There is always some left in the bag so I calculated nutrition based on 3/4 tsp of each

www.sweatspreads.com

Calories: 395

Fat: 11.5g

Protein: 49.6

Carbs : 17.5