Healthy Girl Scout Cookies: Tagalongs!

So I follow this gal, Chocolate Covered Katie, and she seriously makes the most delicious looking healthy treats! 

Most of the time I can find myself actually drooling over her photos of the finished product because they always look so damn good! 

So today I thought I would share one of her recipes where she makes a Girl Scout staple healthier! 

Tagalongs!  And I must add that this is my particular favorite GSC because hello! Chocolate AND Peanut Butter!?!

I am going to go ahead and share her recipe here, and I will also include the link to her recipe so that you can view it on her site, but also check out all the other amazing recipes that she has on there!   Because let’s be honest here, I am shit in the kitchen & I am honestly ok with it. But I do love sharing things with you that I incorporate in my own life and use and feel that if I find it awesome, that maybe you will too! 

So let me know how this recipe of hers turned out for you! I would love to hear what you thought of the finished product!

If you have a friend who would love to have this recipe as well, totally share this post with them so they can also get this amazing recipe! The more the merrier! (says the gal who tends to be an introvert more than an extravert lol).

Enjoy my friend!


Photo Credit: Chocolate Covered Katie

Healthy Girl Scout Cookie Tagalongs

  • 1 cup almond flour – Or make your own by finely grinding slivered almonds in a vitamix, blender, or coffee grinder

  • 1/8 tsp + 1/16 tsp salt

  • 1/8 tsp baking soda

  • 2 tbsp pure maple syrup or honey OR stevia to taste

  • 1 1/2 tbsp veg or melted coconut oil

  • For stevia version: 1 tbsp milk of choice, added with the liquid ingredients. For maple syrup version: up to 2 level teaspoons milk of choice or extra oil, only as needed

  • 1 tsp pure vanilla extract

  • about 20 tsp peanut butter or allergy-friendly sub

  • 1/2 cup chocolate chips, or my healthy chocolate sauce

Combine all liquid ingredients (except milk of choice if using maple syrup version, and not including peanut butter). In a separate bowl, combine dry ingredients (except pb and chocolate chips) and stir very well. Now mix wet into dry and keep stirring, breaking up clumps as you mix—it may seem dry at first, and you can add the extra 2 tsp milk or oil (I did add this when I made the maple syrup version), but do not add any more liquid than the recipe calls for. It will eventually form something that can either be squished into a ball with your hands or put into a plastic bag and smushed from inside the bag (the less-messy option). Roll out dough to cut-out-cookie width, either between sheets of parchment paper or from inside the bag, then cut with a circle cutter or the rim of a small glass. Freeze dough at least 20 minutes before cooking 10-13 minutes (depending on desired crispiness) at 325 F on a greased cookie sheet. Let cool another 10 minutes before even attempting to remove cookies from the sheet. They should firm up nicely. For troubleshooting, see nutrition link below.

Spread a little under 1 tsp of the nut butter on each cookie and place them on a wire rack over a sheet of parchment or wax paper. Melt the chocolate (very carefully and slowly, as chocolate burns fast), then spread chocolate over the cookie tops (or use two spoons to dip the cookies). Chill cookies for a few minutes so chocolate hardens. (If using the coconut coating, as opposed to chocolate chips, cookies should be stored in the fridge due to the low melting point of coconut oil.)


Read more at https://chocolatecoveredkatie.com/2013/03/04/healthy-girl-scout-cookies-tagalongs/#w18AsTLrpem3AWKk.99

Microwave Apple Pie!!


Today I am so excited to share this sweet treat with you! And if I can be totally honest at this moment, I am more than excited! I am feeling pretty ecstatic about it!  Why?  Because I actually came up with this one ALL ON MY OWN! 

Say what?? lol 

So it isn’t fancy or anything, but it is something I just came up with last week and it was so good that I have made it a couple more times since. And today I am going to share it with you! 

I am totally calling it Microwave Apple Pie!! 

Thing is that I have been craving some warm comfort food lately because WINTER is totally here.  And with those cravings also comes all the sweet treat cravings as well. 

So last week I decided to see what I had in the kitchen to help calm that sweet craving of mine. And the result? Microwave Apple Pie! 

So I am just going to get right to it! It’s super easy and also cheap!  

You just need to do me a favor! Totally share with me what you thought when you make it! And if you love it then totally share this with your friends! 


So Here’s What You are Going to Need! 

1 Granny Smith apple, chopped

1/4 tsp cinnamon

1 tbsp of unsweetened shredded coconut 

Drizzle of honey over all ingredients in the bowl

Here’s What You Gotta Do! 

place all ingredients in a microwave safe bowl.

Microwave on High for 20 seconds, 2 times.  

Enjoy! 

 

 

Breakfast Casserole by Emily Saunders

Since it’s the holidays right now, we are all pretty much in the grips of stress. And while we may be trying our hardest to manage this stress, this time of year just makes it hard to combat. So to make our lives a little easier I am sharing a recipe that can be for breakfast, lunch, dinner, or any meal in between!

Let’s get real for just a moment. We can still be on track with our weight loss goals while the holidays are going on. We don’t have to put anything on hold. And honestly it really isn’t a good idea to take a break and jump back on during January because all the habits we have worked so hard to create up to this point? Will be lost. And we will  have to work hard yet again to establish those habits. We are really going to be starting over from square one.

Consistency is key. Developing new habits are key. So we can still do these things, enjoy some holiday sugar cookies and truffles, and also get some daily movement in through workouts and walking and just make protein and veggies a priority at each meal.  

Now because I am not great in the kitchen and have no creativity in there, I am sharing a recipe from a book that I refer back to quite often. So save this email, screenshot it, put it in your favorites! Just whatever you need to do in order to save this amazing recipe!


Breakfast Casserole by Emily Saunders

Here’s What You are Going to Need!

➡️1/2 lb breakfast sausage, turkey sausage, or leftover ground turkey.

➡️1/4 cup chopped onion

➡️1 large sweet potato, cubed

➡️3 cups chopped spinach

➡️1 cup chopped or finely chopped mushrooms

➡️leftover vegetables such as broccoli, asparagus, etc.

➡️3 cups egg whites or mixture of whole eggs and egg whites, whisked

➡️2 ounces shredded regular or almond cheddar cheese

➡️Ground black pepper to taste

➡️Paprika to taste

Here’s What You Gotta Do!

Preheat oven to 350 degrees. Cook the sausage and onion in a skillet until no longer pink (unless pre cooked, then there’s no need to reheat it). Microwave a sweet potato for 4 to 5 minutes. Coat a casserole dish with olive oil cooking spray and layer the meat evenly at the bottom. Add the sweet potatoes and veggies, and then the eggs. Sprinkle the cheese, pepper, and paprika on top. Bake for 35 to 50 minutes, or until browned to your liking!!


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Pumpkin Pie Energy Bites!

We all love snacks. It’s the thing we take with us on really long car rides. They are what we gather up to take with us to friend’s houses for cookout, parties, or even movie night. 

To tell you the truth. I actually don’t ever need a true reason to have snacks. I honestly like to have them pretty much anytime! 

I know you feel me on this one too! I mean, I can’t be the only one! lol

In the spirit of fall, thanksgiving, and pumpkin everything at this moment, here is a super easy & healthy recipe for snacks that can be for really whenever you want one!! 

Feel free to share with your friends, or not. 😉 


Pumpkin Pie Energy Bites! 

Here is What You Need! 

1 cup pitted dates

1 cup warm water

1/2 cup raw pecan halves (or pecan pieces) 

1/3 cup canned pumpkin puree

1/4 cup unsweetened coconut flakes; reserve small amount for garnish

1 tsp. pure hazelnut extract (or pure maple extract)

1 tsp. pure maple syrup

2 tsp. pumpkin pie spice

1 pinch sea salt (or Himalayan salt).

 

Here is What You Gotta Do! 

  1. Place dates in a medium bowl; cover with water. Let soak for 10 minutes. Drain. Set aside. 

  2. Place pecans in food processor; pulse until finely ground. 

  3. Add dates, pumpkin, coconut, extract, maple syrup, pumpkin pie spice, and salt; pulse until well mixed. Place in a medium bowl. Refrigerate, covered, for 30 minutes. 

  4. Using clean hands, roll into tablespoon-sized balls; roll in reserved coconut if desired. 

  5. Store, refrigerated, in airtight container. 

 

Cinnamon & Coffee Smoothie!

I am a HUGE fan of coffee.  Seriously I wake up thinking about coffee & typically head straight to the kitchen to make some before even heading to the bathroom! lol 

One might even say that I am SLIGHTLY obsessed. While that MAY very well be true, I am not ready to admit it just yet. 😉 

So of course when I came across this recipe I just KNEW I had to give it a try!  Because, well, it totally had me at coffee! lololol

Now I am also a smoothie person. I drink a protein shake every single morning for my breakfast most days (well except for cinnamon roll Sunday, but that’s a story for another time). They are super quick and easy; not to mention that I can take it with me on the go!  

But I must confess that some days I just want a little more when it comes to my shakes as I usually just blend unsweetened vanilla almond milk with some ice and a couple scoops of my protein powder.  And while I do love this combination, I like to mix it up as well to try some new things! 

And this recipe hit the spot for me!  

This smoothie can be had for breakfast, lunch, dinner, or a snack!  It’s your call!  Either way, you have GOT to give this one a try! 

So let’s get right to the good stuff shall we!?!?

Here’s What You are Gonna Need! 

1/2 cup dark brewed coffee, cooled.

1 oz. dark chocolate

1 cup Rice Milk or Unsweetened Almond Milk or Regular Milk

1 tsp. ground cinnamon

1/2 cup low-fat vanilla yogurt or greek yogurt

4-6 ice cubes. 

Here’s What You Gotta Do! 

Place all ingredients into your blender and blend until smooth!  Serve right away! 

 

Now once you have given this a try you MUST let me know what you thought of it! 


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Flat Out Fantastic!

Listen, I love me a good slice from my favorite pizza place!  Pizza is LIFE to me and it is one of those things that I just am not going to live my life without. 

 

But just because we love certain foods like this, we also know that it isn’t feasible to eat this as much as we truly want to. Moderation is key with foods like this so eating pizza often from our favorite pizza place really isn’t the healthy lifestyle we are trying to achieve here. 

I am not saying this is a bad food because well I don’t really look at food as being good or bad.  BUT  we can create a similar taste for foods like this that are lower in calories and just easier on our waistline, digestion, and more in alignment with our personal goals. 

I first came across this recipe back when I first started my weight loss journey and ever since the first time trying it I have been hooked!  It has been my go to when I am really craving some pizza more than just one night out of the week.  It’s super easy and really quick so this can be something that is prepared on a weeknight with little effort, as well as easy on the grocery budget.

 

Plus?  It’s  totally simple to create. And because I am not a great cook this is more of my speed because I can actually do this and not rely on the hubby to cook our meals! haha

 I am going to share with you today one I make often as it’s my favorite, but seriously there are so many possibilities with this recipe that any kind of pizza we can dream up can be created! So play around and figure out what you love! 

FLAT OUT WRAP PIZZA!

Here’s What You Are Going to Need! 

Makes 1 Serving:

  • 1 FlatOut Wrap (these come in packages and can be found at any of our local grocery stores in the deli section!)

  • 3 slices of Canadian bacon

  • 3 Slices of fully cooked microwave bacon

  • 3 Tbsp of pizza sauce or homemade pizza sauce (I just use canned tomato sauce and use spices to my taste)

  • A couple of handfuls of shredded mozzarella cheese (shred your own or buy prepackaged)

  • A handful of mushrooms (can be canned or fresh)

Here’s What You Gotta Do!

  • Preheat oven to 350°.

  • Place your flat out wrap on a pizza pan or cookie sheet and bake for 4-5 minutes.

  • Remove from oven.

  • Add sauce, then a bit of cheese, then Canadian bacon, bacon, mushrooms, and then top with the rest of the cheese.

  • Place back in the oven for another 4-5 minutes until cheese is fully melted.

  • Enjoy!  And ONLY SHARE if you so desire! lol


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JUST FLAT OUT incredible recipe! (super simple too!)

So it’s no secret that I love pizza.  It is one of my most favorite things EVER!  Growing up, we would have pizza every Friday evening.  As kids we always looked forward to this because we got to eat in the living room and watch a movie!!(and this was a pretty big deal in our home because we had to sit at the table to eat any kind of food).

 

Mom would lay a quilt out on the floor for us to sit on, and then we would watch a movie eating either Domino’s pizza or Little Caesar’s.  It is a special memory that I hold from my childhood.  It isn’t a huge thing, but it is things like this that remind me that it doesn’t have to be an extravagant thing to be a memory for children. 😉

 

So why a healthier pizza recipe?

 

Well, the thing with eating everything in moderation is that we have a choice.  And while we can choose to indulge in our favorite foods periodically, it is really important for us to learn new skills to fit our healthy lifestyle.  The biggest skill we can learn is to prepare our favorite foods in a healthier manner so that it is in alignment with how it makes our bodies feel, as well as our personal goals.  And while we MAY want to have pizza every night, we both know that this is not feasible and not really a part of eating moderately.  

 

Let me give you a little example.

 

Last Friday we had pizza.  Hubby wanted Cassano’s, so that is what we got.  It tasted so good, but after I ate it I was feeling bloated.  Ok, no big deal.

 

But the next morning, I woke up thirsty as hell, and felt puffy and bloated.  Not to mention I felt kind of gross from the inside.  So I went to the gym and taught my morning Body PUmp class.  This day my energy was extremely low.  The barbell felt like it was a thousand pounds and I was struggling hard.

 

The thing is that I know my body well enough now that the way I was feeling?  Was totally due to the way I ate the night before.  And to make a long story short, I felt this way because I ate the pizza.  OUr bodies need certain nutrients to thrive and even though pizza tastes delicious, it doesn’t satisfy the nutrients we need.  So our body will use whatever it can from that food we just ate, even though it doesn’t really recognize all of it ingested because well, processed foods.

 

And of course all the grease lol.

 

We get to the point where we just don’t want to feel so damn sluggish and have such low energy.  So this is where learning to create foods in a little healthier manner can satisfy cravings and the taste for things, but also make us feel good on the inside!

 

Ok, so enough story time today!  Let’s get right to it!


FLATOUT WRAP PIZZA!

 

What You Are Gonna Need!

 

(Any of your favorite pizza toppings will do, I am going to share mine today!)

 

  • Turkey Pepperoni
  • Mushrooms
  • Banana Peppers
  • Shredded Mozzarella Cheese
  • Green Olives
  • Canned tomato sauce
  • 1 Flatout wrap  (click HERE to see what this is!)

 

Here’s What You Gotta Do!

  • Preheat oven to 350
  • Place flatout wrap on pan and cook for about 4-5 minutes (until a little crisp)
  • Meanwhile, season up the tomato sauce as you would like ( I always use some mince onion, italian seasoning, and garlic powder)
  • Once wrap is done, take out and make your pizza! (I always put sauce on first, then add a bit of cheese, put the toppings on and then add cheese over top!)
  • Cook for another 3-4 minutes approximately, until cheese is melted!

 

This is just one serving, so each family member can totally make their own!  

 

Super simple, super quick, and super delicious!  This is what creating our own nutrition plan is all about.  Finding what we love, learning how to fix it, and then adding it to our life so we can keep pressing forward. 

Snack Attack!

We all love snacks! 

But what is considered a snack really?  Well, it depends on who you are and what you enjoy eating.  But, when we are trying to eat healthy and make changes, thinking of snacks in terms of chips, pretzels, cheese-its, veggies straws, etc just aren’t best options for us because of being dry starches.  Dry starches should be eaten on a rare occasion as they don’t fair well in our bodies and most certainly do not aid in our progress. 

And because we don’t always want to eat celery and peanut butter, or carrots and hummus, or an apple and a cheese stick, we need to come up with some super simple snacks that are easy to tote around, are  budget friendly, and can not only be enjoyed by us, but by our family as well. 

So today I want to share this protein snack that I make from time to time.  It tastes like a treat and can also curb any sweet cravings we may be having as it tastes just like candy. Now this snack is not a main protein source as the protein is coming from the peanut butter, but peanut butter is actually a healthy fat source, BUT, this is a good option for anytime you want to make something a bit different and want a healthier alternative to a treat! 

Why is this a good option?  Well it is comprised of a wet starch, healthy fat, some natural sweetener, as well as fiber, and a bit of chocolate for sanity! ;). This can fit into anyone’s unique nutrition plan they are following currently and can easily be carried in a lunch bag or in a purse for convenience.  It doesn’t cost much to make so it is budget friendly, and it is super simple to make and won’t take a lot of time.  Not to mention that we can swap out what we love and what we don’t to make it taste that much better to us! Don’t ever be afraid to try things that you personally love to eat.  That is what keeps us wanting to continue to eat healthy and show up each and every single day! 

Enjoy!


NO BAKE ENERGY BITES FROM GIMMIE SOME OVEN!

 

Here is what you are gonna need!
1 cup Oatmeal, dry
1/3 cup Honey or agave nectar
1/2 cup Peanut butter
1/2 cup Chocolate chips, semisweet
1 tsp Vanilla extract
1 tbsp Chia seeds
2/3 cup Coconut flakes, toasted
1/2 cup Flax seed, ground

Here is what you gotta do!

To make the no bake energy bites, just stir all of those ingredients together until combined. (Or if you get tired of using a spoon, just use your hands.

Once the mixture is combined, pop it in the fridge for 10-20 minutes so that it will harden slightly. This will help make it easier to roll it into balls.

Then once the mixture has cooled slightly, shape it however you please! I like shaping mine into 1-inch balls. But you can make yours smaller or larger. Or if you’d rather, just press the mixture into a baking dish lined with parchment paper, and you can make energy bars instead. Whatever sounds good to you!

 

MENU MONDAY! ALL ABOUT STIR FRY!!

Stir Fry is probably one of the easiest and simplest meals I throw together.  It’s super simple to make, not to mention how easy it is to create different flavor combinations. This meal focuses on Protein, Vegetables, & Healthy Carbs, as well as healthy fat if wanted and choice of sauce.

So today I am going to keep this super easy.  Just pick one item from each of the list and create a meal that is super easy, simple, healthy and delicious!  It can’t get any easier and tastier than this!

So scroll down and get to cooking!!


So Here is What You Need to Do!  Just choose one item from each category, prepare, and then combine all in a bowl or on your plate.  Add your sauce, mix together, and enjoy!

Protein

chicken, turkey, fish, shrimp, scallops, tofu, lean cuts of pork, scrambled eggs


Vegetables

Brussels sprouts, broccoli, cauliflower, California blend (cauliflower, broccoli, & carrots), zucchini, peas


Wet Starch

White Rice, Brown Rice, Quinoa, Jasmine Rice


Sauce

Liquid Aminos, Coconut Aminos, Low-Sodium Soy Sauce, Low-Sodium Teriyaki Sauce

 

Don’t feel like you have to limit yourself to just one choice of protein and vegetables; feel free to choose a couple from each category!  Play around with different choices and flavors.  Feel free to try adding a seasoning. No limits!  Create your own recipe and choose something that you feel tastes delicious and that you love to eat.

 

Make sure to comment back when you have given it a try and share your recipe with me!  Would love to hear how this works out for you.

Shake, Shake, Shake! Shake, Shake, Shake!

Shake your Booty! 🙂

Got ya singing didn’t I??  Haha!

Although we always like to enjoy a good song and move our bodies periodically, I am really wanting to talk more about the supplement, shakes.

I was first introduced with replacing a meal with shakes back in 2014.  I was working with a trainer at this time and she had shared with me that it would be a good idea to drink a protein shake right after my workout.    At the time, I didn’t realize that this could be a simple thing for nutrition because I was always so much more interested in chewing my food.

Which I must say seems to be what many other people think as well.

Fast forward to know.  Shakes have been an amazing way for me to get my nutrition in the day.  I have a shake pretty much every single day. I either have it for breakfast, lunch, snack.  I have made it for dinner. I have had it as a preworkout snack. I have also had it as a post workout snack.

Honestly, there really is no right or wrong way to do this. It is just a matter of finding what works the very best for you and your own life.

Some people have the mindset that shakes are a quick fix. That it is just a gimmick to get people to buy something super expensive when they could just use that money to buy food.

I get it.  I used to feel this way too.  I think products like slim fast for example tend to show that this is how shakes work. But that couldn’t be further from the truth.

Look, life gets super busy. Some days I barely have time to sit down and actually eat some food.  I am not one to skip meals because I know our body needs to be fueled well.  So shakes have been a wonderful alternative for when I am busy and need a quick and fast meal on the go.

And I am not the only one.  The fitness world is full of people who enjoy shakes as a snack or a meal during their day for the same exact reasons that I just listed.  It has kind of become a staple in our healthy lives.

I am not writing this to convince you that you need to drink shakes and if you don’t then you are not going to be successful.

NO. I am just not that way.  IF you are not down with drinking shakes that is totally cool.  I know that they are not for everyone.

But my message is that you just need to find what works for you. Take some time and investigate.  See how the nutrition is going in your day.  If there seems to be something missing and/or you are not quite able to get certain things in your day, then trying a shake would be a great alternative for you.

Today I am going to share a recipe with you.  I have been personally drinking shakes for a good year and a half now and I love it.  I love how easy it is and how simple it makes my choices. Seriously has been a total game changer for me.

So give this recipe a try and let me know what you think!

P.S.:  When I first stumbled across this recipe I wasn’t really sure about it, but turns out it was actually very good and refreshing.


STRAWBERRY-WATERMELON SURPRISE

 

WHAT YOU NEED:

1/2 cup water

1/2 cup chopped watermelon

1 scoop or 2 scoops of your favorite strawberry protein powder or meal replacement powder

2 Tbsp. chopped fresh mint

1 cup of ice

 

WHAT YOU GOTTA DO:

Place all the ingredients in a blender. Blend until smooth.