Lil Miss Fitness Freak

"And though she be but little, she is fierce"


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Food Challenge Friday

Hey all!

So I had told you all that my challenge to myself this Christmas was to make something different for my parents every single night and you guys had some great suggestions that I hope to fulfill. There was a common interest in a healthier Mac N’Cheese BUT I think I will leave that one for my housemate Emily as she has rocked the KD life a few times and it would be fun to test some healthier alternatives on her delicate tastebuds πŸ˜‰

Keep in mind that these are not all my own creations. I have been gaining inspiration from some other bloggers but I always make sure to give them the credit they deserve! #BlogLove. Also, these are not super fancy smancy as they are just things that my parents wouldn’t make for themselves due to working and such. So take these are ideas for new meals that are generally easy to whip together, healthy and still tasty.

Kapeesh?

So what did I cook up this week?

Sunday Dinner

On Sunday evening, which was the first dinner at home, I got inspired by this dish by Paleo Leap as I had in my mind that I wanted to do something like a chicken cacciatore dish.

IMG_6866

Dad’s plate plus he had an unpictured side salad.

I almost stuck to the recipe exactly because the method of cooking it all in one pan on the stove sounded appealing and easy to do while my Mom and I were putting up the tree. The only change that I made was the “tuscan” aspect as I went more with a basil and garlic approach, rather than an oregano one. I served it with roasted multicoloured baby potatoes and vegetables that were simply seasoned with garlic powder, dried rosemary and olive oil.

My Dad absolutely loved the potatoes and even said they would make an awesome #SaladBeast addition. Thata boy Dad πŸ˜€

IMG_6864They really enjoyed the sauce, so hats off to Paleo Leap for that. Of course, you can never have too many sundried tomatoes in my mind. πŸ˜‰

It was all topped off with a lil bit of fine herb goat cheese (the best type of cheese!) and it was done like dinnah.

Benefits of this dish:

  • Easy. One pan, few ingredients and some common spices that you have on hand will do the trick.
  • Fast! Once you have browned the chicken, all you have to do is saute the mushrooms, onions and sundried tomatoes for a few minutes, add your tomatoes and seasonings, plop the chicken in there and add the lid and it’s done in like 15 minutes.
  • Goat cheese adds a lot of creaminess and flavour for not a lot of fat. Plus, it’s generally tolerated well by those who are dairy and lactose sensitive like my Mom and I.

Monday Dinner

I was super excited to make swordfish for my Mom because she had never had it before and I leeeerrrrve it.

IMG_6891 Unfortunately my Dad has a wee bit of a fish phobia (although he did try a taste!)…he’s missing out on life I swear…so I made him something different which I will get to in a second. I simply baked the swordfish at 350 for about 15 minutes with a lil bit of lemon juice and peppah so that she could really experience the fish. Plus, I generally ain’t about toppings on my fish because I actually crave the taste of the fish and don’t want that flavour to be hidden by a topper. Anyone else feel the same way?

My Dad’s protein was a stuffed turkey scallopini…well two actually because if I had given him one, we would have been looking around for something else to eat.

IMG_6888These were really easy and cooked super fast because scallopini’s are really thin pieces. So, I sauteed some mushrooms, garlic, onion and roasted red pepper until the onions were caramelized. I removed it from the heat and stirred in some greens and cracked black pepper and then let it sit to cool a lil bit. Each package of the turkey came with 4 slices, so I just placed the mixture along the entire length of 2 pieces, plopped some chunks of the fine herb goat cheese in random places and placed another turkey scallopini on top. Then all you do is roll them up and place them seam down in a baking dish (with a lid) that has a lil bit of water or stock in the bottom. I topped them with a lil bit of my freshly made pesto (from Monday) and a squirt of lemon juice. Finally, I placed them in the oven at 350 with the lid on until they turkey was cooked, probably about 30 minutes or so.

IMG_6893He really enjoyed them. What he didn’t enjoy was me not allowing him to eat until I took not one, but five two takes of his plate.

The sides were sauteed kale and swiss chard and a simple rice dish. The swiss chard was sauteed with some garlic and onions, then topped off with a splash of balsamic vinegar before taking it off the heat. The rice was just a long grain brown rice that I cooked up with mushrooms, garlic and green onion. For rice dishes I like to use the method of sauteing the add-in’s first, then adding the rice and liquid and letting it all cook together as it really gives the rice much more flavour.

Benefits of this dish:

  • Easy. Everything is very simple to put together and it can all be coordinated quite well to be done all at the same time. Do your rice and let that cook while making your protein. Finally while those are finishing up, do you greens and then serve.
  • Greens! And they were enjoyed! πŸ˜€ Success in my book.
  • Cheap. These are all kitchen staples aside from the goat cheese and roasted red peppers. Turkey is cheaper than chicken, and scallopini cuts are cheaper then tenderloins or breasts. The rice can be made with really anything you have on hand and a whole bag of greens, or a bunch if you don’t care about chopping them all up, costs no more than 2 bucks. If you’re interested, here is the greens mix I used.

Such an awesome blend and super convenient. I also appreciate the fact that they have big chunks of the stems left in there too as I really like the crunch they add to my cooked greens. I also love the chopped kale one.

Tuesday Dinner

Parents request because my Mom would be home late was…

Pizza.

So homemade pizza…well we used a store bought whole wheat dough cuz I’m a cheater…it was. IMG_6903The dough really puffed up which never happened before when I make this in the past, so this was super dough apparently. Oh well, my parents enjoyed the fluff factor of the crust.

Anyways, the picture above is after the first bake. What I do is take the dough and stretch it out in the pizzas and then let it rest before pre-cooking it (at 400-425 degrees until it’s your preferred doneness. You could probably go crunchier but when I saw the bubbles that were my pizzas in the oven, I kinda freaked and took them out…then stabbed them with a toothpick to deflate them to the shape you see) before adding the toppings. The pre-cook gives it a bit of a crunch so that the sauce doesn’t make it soggy.

Then it’s time to add your sauce. For me, and now my parents, pesto >>>>> tomato or pizza sauce. I’m super sad that I have forgotten where I found this recipe from but this is the most amazing pizza pesto sauce ever and you really must try it. It would also make for a great sauce for chicken or a pasta dish!

If anyone finds the original author of this recipe or one very similar please let me know as I’m not looking to be stealin or anything. I give credit where it’s due and this sauce is amazing with a capital A!

IMG_6902Roasted Red Pepper Pesto

In a blender combine:

  • 1 jar (500ml) of roasted red peppers in water + the garlic that is in it. If there is not garlic, add a clover or two to your blender. Try to drain as much of the liquid as possible so that the sauce isn’t super runny.
  • ~1 tbsp of balsamic vinegar
  • ~1 tbsp of olive oil (optional)
  • few tbsps of goat or feta cheese
  • Cracked black pepper
  • Chili flakes for an optional kick.

Blend all of that up for your sauce. You should have enough to cover an entire standard sized ball of dough (unless you like drowned pizza) and maybe a bit extra.

IMG_6901So spread that on your pizza, then add a bit of your cheese of choice (I used Blue Menu part-skim mozzarella), then the toppings, then the final round of cheese. For the toppings, my Mom got her favourites of mushrooms, sundried tomatoes, chicken, olives and pineapple. My Dad got all the same things as my Mom (sans pineapple and only a few olives) plus sweet bell pepper and onion.

IMG_6905Throw the pizzas back in the oven and let the cheese melt and brown up to your liking then dig in.

IMG_6906Now, I realize this is a carb heavy (and potentially fat heavy) dish I know but there are some benefits to making your own pizza:

  • You tailor your toppings
  • You tailor the amount and type of cheese used
  • It’s totally fun and would make a great way to have an interactive dinner party with a few friends

If you have allergies like me, here are some suggestions:

For gluten free you can do a pizza bake in a spaghetti squash OR use portabello caps as your ‘bread’

For dairy allergies you can try goat cheese if you can tolerate it OR just have it without the cheese. There are dairy free cheeses out there like Daiya, but I don’t recommend those simply because….well, read the ingredients label and come back to me.

If you’re just watching your carb-or-ators:

  • You can use the gluten free options
  • You can use a low carb tortilla (but I think though would be no fun as there’s thin crust and then there’s no-crust if you get what I’m saying. A pita would be better in this case)
  • You can make a cauliflower dough (I have even seen spaghetti squash ones). The issue here is for those with milk allergies as I have found that many of the ones that appear to hold together require a heavy hand of cheese.
  • You can try a meatza. The meatza is something I have wanted to try actually but haven’t yet. It’s basically using ground meat with a binding agents (I would probably use some egg whites with my gluten free oats OR coconut flour and flax meal) as your base then you load your toppings on top.

No matter how you make your own pizza, they are going to be super fun and interactive to do. PLUS it will obviously be something you love because you are adding all of your favourite things.

ONE TIDBIT! Use parchment paper and some flour of some kind or they will stick and you will be sad.

Wednesday Dinner

This one is a no-show because I met up with my friend Shady that day, so my parents told me they would just make their meat tourtiere instead.

My Mom did get to try a piece of my Chilean sea bass that I picked up at Whole Foods while I was there. She didn’t like the texture. I know who is she?!? That buttery, melt in your mouth texture…I digress.

Total debt of the day was about 100 bucks, not too bad considering I haven’t been to a Whole Foods in like 1/2 a year. You see, it’s like food, if you restrict then you are likely to binge. Keep me from Whole Foods for longer than a few weeks, and my debit card will be on firrrraaahh.

#WholeFoodsProblems.

Thursday Dinner

This one was also easy peasy for me as my parents have their certain tradition nights. I did however save them from buying their usual breaded chicken strips

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My Mom likes her yum yum pickles just a lil bit…

Thursday night apparently is a salad with chicken strips + Family Feud night, so I couldn’t mess around with that. Instead, I made them a nice big salad with a baked turkey breast that was seasoned with Mrs Dash and this lemon garlic dressing stuff that my Mom threw on top.

Tip for making super juicy chicken or turkey breasts in the oven: place in a foil pouch with a lil bit of a liquid and your seasoning of choice. Seal up the foil tightly and the steam keeps the meat from getting dry while baking in the oven.

IMG_6912So I made it a bit healthier by depriving them of their fried chicken πŸ˜€ I win.

Oh and I also snuck kale into the mix hehehe. Although, my Dad pointed out that he quite liked the green grassy stuff. Point two for Chessie!

Friday Dinner

My Mom went out for some tapas and drinks with some friends (oh we fancy huh?) so my Dad got his first official #SaladBeast!

Of course, my Dad got his own set of toppings as some of my favs are things he turns his nose up at. He’s a squash hater...but he’s never really tried it. Again, where did I come from?

The base salad is a baby lettuce blend + a Mediterranean blend along with raw peppers, cucumber and sprouts. As for the roasted toppings, we both got roasted portabello mushrooms, onions and asparagus (only some for my Dad)

Selected toppings included:

Dad: Raw carrots, roasted potatoes (seasoned with garlic, rosemary, pepper and olive oil), sundried tomatoes, some roasted asparagus and I snuck in some avocado without telling him. πŸ˜‰ He also got a spinach and feta turkey sausage that I picked him up special from whole foods.

IMG_6915

Pre-dressing and cheddar cheese that my Dad added in.

Me: 1 random fruit (will get to in a second), roasted squash (obviously), and avocado. As for my protein, I used my leftover baked chicken breast seasoned with Mrs Dash tomato and basil salt free seasoning. OMG guys this one is so so good!

Now that fruit I mentioned….

IMG_6917This is the most fragrant pear I have ever had. It’s actually called a fragrant pear no joke. All the grocery store tag gave me was that it was from China, so I had to look it up because I was curious.

I didn’t find much, but basically these pears are grown in a certain small area in China along Silk Road and boost a sweet, honey-like fragrance. They are considered to be some of the finest pears in the country and although they have been cultivated for 13000 years, they have only left the country and shown up in America as of a few years ago. You can read more about them here if you’re interested.

You will have to wait to figure out if the pear is any good because I moved my saladbeast to Sunday night cuz my tummy was feeling some kinda way due to…well ladies will understand, so I didn’t feel like a salad baby bloat tonight.

Well guys, that was the first full week of my parents eats. I hope they gave you some ideas.

Onto the next week and foresee lobster in my Mom and My future because I saw some on sale this week. Thanks Mom and Dad. πŸ˜‰

Happy Friday. Less than a week until Christmas, so be happy πŸ˜€

Favourite thing to make with chicken?

Must have pizza toppings?

Do you like fruit in salads? I have only recently got over my fear of fruit elsewhere in my day other than around workout time and I have to say that I really do enjoy it when I have my saladbeasts BUT it cannot be a mushy fruit so no berries and such for me.

-Chelsea

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S’mores And Pesto…WIA(Monday)

First I wanted to say thank you for your comments on my pushup challenge yesterday and sharing your pushup numbers with me! You all did an amazing job πŸ˜€

So, how long has it been since I have been able to jump into one of these with my legit eats??

Yeah. So I’m gunna jump in this week and show you a full days worth of eats. Everything. Supps and all. So you ready? Let us begin.

Go say hi to Jen over at Peas and Crayons while you’re at it if you want a whole lotta #Foodporn

What I Ate Wednesday Button

So since it has been a while, things have changed a bit over here…

First thing is that my preworkout proats aren’t very pretty anymore…

IMG_6870Oh and the have turned green.

Long Live Zee Zoats!

OMG guys I have fallin in love with the fluff factor that combining egg white oats and zoats has made. Do you see how much is in that bowl for a 1/2 a cup of oats? Genius I tell you. Plus you get a green veggie into you first thing in the morning. I call that a win.

That beauty of an ‘icing’ on the top is another new thing and it’s delicious but doesn’t photograph too well (and I didn’t even put it all on…). Basically I have switched from putting my Cellucor protein powder in my oats (I used peanut flour now) and instead, have been mixing about a 1/3 of a scoop with some US almond milk to make an icing to put on top. Not only is icing amazing in every way, but the flavour is so much more pronounced and with Cellucor’s amazing flavours, I can savor a different ‘iced’ concoction every morning. This one was Chocolate Raspberry Truffle.

What has stayed the same?

The quest bar bites and nut butter of course. Can’t have oats without some party guests.

Despite the UGLY looking picture, here’s how I make’em if you’re interested

The night before…

This is optional, but I do it for the absorption benefits. Soak 1/2 cup of gluten free oats (I used quick ones) + 1 tsp chia seeds + cinnamon in just enough water to cover.

In the morning…

  1. Grate 1/2 a zucchini (about 100grams) into your oats.
  2. Add 10g, or about a tbsp or two, of peanut flour (PB2 or chocolate PB2 would work too if you don’t mind the added sugar and salt)
  3. Mix together with enough almond milk to make it into a thick soupy consistency and nuke for 2-3 minutes. The zucchini leaches out lots of liquid, but the chia seeds and peanut flour are very absorbent so it evens out. If you’re too dry, just add more liquid. It’s a learning thang.
  4. Quickly stir in 1 egg white (about 3 tbsp or 32g). Add more water if it’s too thick (ie not moving)
  5. Nuke for another 2 minutes (ensuring it doesn’t overflow if you’re microwave is powerful)
  6. Remove and add fruit of choice. I generally do banana and sometimes strawberries if I’m feelin a change of pace.
  7. Nuke for a final minute. This is optional if you want your fruit melty like me.
  8. Remove and crank in some pink sea salt (a new thing I am trying to incorporate into my diet slowly…will discuss later) and any other superfood add-ins or extracts you like. I’m currently stirring in either lucuma or my Pranin acerola C (vitamin C powder). Stir that all up.
  9. Then add your questie bites (I bake mine), cacao nibs, nut butter of choice and a sprinkle of peanut flour on top.
  10. Finally, add your icing. Just mix up some whey with water or milk and toss that on top.

Voila, your masterpiece of voluminous, hot goodness. πŸ˜€

You can do this on stove top too, but I just like the microwave technique better. Less pots and I don’t loose oatmeal to the pot. πŸ˜› Plus, if I die of anything, it would probably be due to microwaves because I require my food hot so I may microwave something again halfway through eating…yes I have a problem.

Anywho, this sat for about an hour then helped me find my way to the gym and get me through my 2 hour glute/ham workout Weeeooo….

Glute Hamstring Raises (GHR’s). I just found a place to hook my feet into rather than having to find someone to hold my feet down.

Tried these for the first time in a long time (superset with weighted split squats) and I always forget how nice of a burn they give.

I had to literally run out of the gym because I had a dentist appointment to fix my permanent retainer (the lil wire they put behind your teeth after braces so they don’t move) that I snapped a few months ago at 11:10am. I finished my workout at 11ish

My bad.

I’m stubborn so I tend to just go like a maniac to make sure I don’t cut corners in my workout. Instead, cutting corners that day meant very lil stretching, but hey at least I got my workout done… πŸ˜€

I kinda stretched while scarfing down my post workout muffin…my form of a shake which you have seen before.

IMG_6879Yes it looks UGLY (wow that’s a trend it seems) but it actually tastes good. The ugliness comes from the green colour that is my chlorophyll for alkalizing after workout stress (ie. acidifying the body). The only difference now is that there is pink sea salt in it.

Oh I also sip on these on my water throughout my workout

IMG_6877BCAA’s by Rivalus in green apple. These are the cleanest BCAA’s I have found, meaning they have no artificial crap or sweeteners in them that make my tummy unruly. PLUS they have tons of natural anti-inflammatory ingredients like turmeric in them for support after your workout.

So after my 5 minute dentist appointment to get an impression done for my wire, I headed to Loblaws to pick up the items I needed for my parents dinnah that night and then headed back home.

Soon after, the stomach yelled at me that it was hangry so this was inhaled…

IMG_6883

Under the pile of Mrs. Dash-ified roasted veggies is Uncle Bens brown rice and roasted chicken breast.

Do you ever get to the point where you are so hungry that you don’t feel hungry anymore? I keep telling myself to stop doing that but my hunger comes on in like an instant and it’s always when I’m doing something…then you have to cook and then well…

I swear it eats itself.

Soowwrrry tummy.

So my Dad and I headed into Georgetown and did some Christmas shopping for my Mom while we were waiting to pick up Maggie from the beauty salon…

IMG_6900Shorter hair but not as bad as the last time. They even put lil bows in her hair. Shes so cute.

After we came home I finished the big project that is pesto making that I had started while waiting on my Dad.

IMG_6886It takes forever to make (all that cleaning!) so you make a massive batch! This is my basil-cilantro one with a heavy hit of garlic, lemon juice and chili flakes. Nomz. I put that *it on errythang.

During the afternoon I took my next round of supps (I forgot to mention the probiotic I take every morning after my breakfast, which is Natural Factors Women formula with the cranberry strain).

IMG_6909Two teaspoons of my Botanica Double Potency fish oils in Key lime and 1 drop of my Ddrops.

After preppin my parents dinnah, I then made my own and ate with them while they had their before dinner drink and chatter.

IMG_6887

Baked swordfish with pepper and lemon juice. Roasted acorn and kabocha squash. Kale and chard blend with mushrooms, onion, garlic, curry and chili powder.

Man do I love swordfish. Mmmmm and squash of course. This plate is nothing you haven’t seen before but I have had to scale back dem greens because unlike a cow, I only have one stomach and it doesn’t agree with eating an entire bunch of greens in one sitting. Hard lesson I have learned too many times.

After accompanying my parents for their midnight meal dinner and cleaning up, I blogged a bit and answered an email (which should have been done way before now…stupid exams) to an amazing follower who contacted me a lil while back. I capped off my night with my typical frozen puddin and questie.

IMG_6908And just so you know…

The s’mores Questbar is amazing BUT I will say I like it raw better then baked because I feel like it keeps more of its flavours that way. Anyone else agree? Yum.

So that was my full day of eats. Hope you enjoyed!

Thanks again to Jen for the linkup.

NOTE: I have been playing around with pink sea salt because 1. salt is actually needed by the body as an electrolyte and for some reason it only occurred to me recently that I may actually be deficient in salt due to the only salt in my diet being from 1/2 a questie a day and any residual salt in my fish and such. Athletes especially need more as they sweat it out during training. 2. I have heard that there are digestive benefits of including it in your diet AND 3. I have also red that if you are chronically tired it may be a sign that your salt is low and I have to say that postworkout I have noticed a difference. Before I used to be drained completely after my workout and almost falling asleep, but the lil bit of salt has appeared to keep me awake and perky up until I have my next meal about 1.5 hours later. Thoughts?

Happy hump day all!

Do you like pesto? Favourite way to use it? It makes an amazing topping for fish (especially fattier ones like trout and salmon) and salad dressings!

Favourite fish? It’s so hard for me to just pick one, so a couple of my favs include trout (red fish), swordfish, sea bass and halibut for my white fish and scallops and lobster for my shellfish. Yeah…see can’t just pick one. I’m a seafood lover.

-Chelsea


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Spaghetti Squash and Meatballs

IMG_4073Hey Friends!

So I blame instagram once again for this craving, but I had an amazing dinner last nite that I just had to share with you all. Not hard to make or anything super special, just easy and delicious. Perfect for a student who is not a huge cooking fan and doesn’t want to spend too much time in the kitchen preppin a dinna.

IMG_4091Now tell me you don’t want some of that!

So this plate of deliciousness comes together with three basic steps.

  1. Roast your spaghetti (aka squash)
  2. Make your meatballs
  3. Make your sauce
  4. Okay, so if you want a side like I did, you have to make that too.

Step 1: Makin some faux pasta.

Making spaghetti squash is really simple. Preheat the oven to 350 degrees. Cut your squash in half and scoop out the seeds (I left one half seeded because I thought my boyfriend liked it that way…wrong lol).

IMG_4074Place it on a baking tray, season and toss in the oven for about 40 minutes or until you can start scrapin the ‘spaghetti’ strands off the skin.

IMG_4083You don’t want to over bake it or your spaghetti will be overly watery and mushy.

While that is bakin move onto the next step.

Step 3: Makin your meatballs.

I made mine a single serving (as that was all the meat I had left) and used extra lean ground chicken breast meat. Feel free to increase the serving size to make more and/or use a different type of meat. Turkey, beef, pork, etc or a mix would all work.

IMG_4228Pesto Chicken Meatballs

Serves 1

  • 1/4lb (about 113g) ground extra lean chicken breast meat
  • 1 tbsp gluten free oat bran
  • 2 tbsp oil-free basil pesto (or any pesto of choice)
  • 1 tbsp diced onion
  • 1/2 tsp finely chopped garlic
  • 1/2 tsp chili flakes (or to taste)
  • Fresh cracked pepper

Directions: Place all of your ingredients in a bowl and combine well. Divide your mixture into 4 equal sized meatballs and place on a sprayed baking tray. Bake in the oven at 350 degrees for about 20 minutes, turning occasionally, or until they are cooked through. I can generally tell if they are done based on firmness BUT if you need to slice into one to check if they are cooked (ie. no pink) you can do that too OR use a meat thermometer.

While your squash and meatballs are in the oven bakin away, start working on your sauce. Again, super simple and you can add any vegetables you like. Here’s what I did:

Step 3: Makin your sauce.

My veggies of choice:

  • Italian eggplant
  • Zucchini
  • Cremini mushrooms
  • Onion
  • Garlic
  • 1/2 cup canned cherry tomatoes (no salt added)

Seasonings:

  • ~ 1 tsp dried basil
  • 1 tsp chili flakes

Directions: Heat a 1/2 a tsp of coconut oil in a pot on medium heat. Mince your garlic and dice your onions. When your pot is heated, add those and saute until the onions are translucent. While that is sauteing, roughly chip your other vegetables (except the canned tomatoes). When the onions and garlic are done, add your veggies to the pot and saute for a minute or two. Add some water (tsp or two) if necessary to prevent burning. After a few minutes, add your canned tomatoes, 1/4-1/3 cup of water and your seasonings. Turn up the heat on your pot to bring to a boil. When the sauce begins to bubble, drop the heat to medium again and let it simmer until the sauce has reached your desired thickness. Once it’s done, pop a lid on it and set aside.

Putting it all together!

Once your sauce is done, your meatballs should be also be done. Take them out of the oven and pop them into the sauce so they can soak it up a lil bit. When your squash is complete, take a fork and scrape away at the sides to peel the spaghetti strands from the peel. Top your spaghetti with your sauce, meatballs and whatever other toppings you wish to add. I threw on some nutritional yeast or “nooch” for a lil cheesiness (dairy free cheese alternative), but feel free to add cheese or whatever your heart desires.

I also served mine up with some purple kale sauteed with mushrooms, garlic, onion, chili and pepper for some greens but, again, a side is up to you.

IMG_4094I hope you enjoy! Having the squash is a great alternative to pasta for a number of reasons.

  • Squash is a lot lighter feeling than pasta. No feeling the need to wear stretchy pants for this one!
  • Squash is a vegetable so more veggies in your belly! Never a bad thing. πŸ˜‰
  • Spaghetti squash is full of vitamins and minerals. Vitamin C, B-6, potassium are found in the largest amounts, while it also contains magnesium, calcium, and phosphorous.
  • It contains a lot of water which is the reason why it contains a low amount of calories. Only 10 grams of carbohydrates per serving. Volume eater anyone? Low calorie means a massive plate of ‘pasta.’
  • Contains 2 grams of dietary fiber per serving which offers a number of health benefits (healthy gut/digestion, weight management, etc)
  • It’s tasty πŸ™‚

Ever had spaghetti squash?

Favourite type of meatball?

Ever tried vegetarian meatball? A fish one?

-Chelsea

 

 


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Friday Free-For-All

Hey Friends!

Happy Friday to you all!

I have a lot of random things to post about so I decided to dump them all right here and now. Hope you don’t mind. πŸ˜‰

How did you start your morning off today?

Mine started off with a good ol’ shoulder and delt workout.

Shoulders

All sets are done with drop sets. Warmup before this workout was 3 sets of bicycle crunches (x30) super set with weighted oblique situps on the decline bench.

But first

My beloved…Quest-ified…Banana filled…Nut butter topped…

ll

Base: 1/5 scoop Cellucor COR-Fetti whey, 1 tsp chia seeds, 1/2 cup + 1 tbsp gluten free oats, 1/3 cup each US almond milk and water. Refrigerate over night. Cooked in the morning with 1/4 cup liquid egg whites, 55g banana, 1/4 cinnamon bun Questbar. Topped with 1 tsp each crunchy peanut butter and raw cashew butter

Proats.

Mmmmmm carbs.

Just the fuel I needed to get me through my workout.

Random Thought #1: I’m really lovin Arnold presses lately. I really feel like they are hittin all 3 heads of my shoulders and I’m seeing some definition in my delts starting to show up. Even my boyfriend noticed! Happy girl πŸ˜€

Random Thought #2: My new Artisana raw cashew butter is liquid gold. I mean look at it. LOOK AT IT!

Any new PR’s lately for all my workout junkies?

I finally feel like some of my strength is coming back after my 3 week sickness streak. Thank gawd! Working at about 90% of my max for the past lil bit was getting frustrating! Another boost in the carbs department may be helping with that too…

Yesterday’s leg workout: PR’ed on walking lunges with 125 pounds for 5 sets of 6 reps each leg. Wooo. Only up five pounds from my previous max BUT it’s 125lbs for a lil girl people! πŸ˜€

Confession…I may have only tried this because there was only 1 60lb dumbbell on the rack. Since I refuse to drop my weight down (especially for my first 5×5 set!) I did one 60 and one 65 and just rotated the weights on my shoulders for each set.

Random Though #3: Doing different weights, even only 5lbs, really shows you muscle imbalances. Oh hey weaker right leg.

Fabulous eats lately?

Both my lunch

IMG_4216

Steamed lobster tail and shrimpies over a black rice/buckwheat mixture. Side of sauteed kale and red swiss chard with mushrooms, asparagus, onions, garlic and my curry and chili powder

…and dinner

Slab of steelhead trout baked with my freshly homemade basil pesto (oil free) and chili flakes. Side of swiss chard/mushroom saute and rosemary roasted acorn and kabocha squashes

Slab of steelhead trout baked with my freshly homemade basil pesto (oil free) and chili flakes. Side of swiss chard/mushroom saute and rosemary roasted acorn and kabocha squashes

…were ON POINT! I spied a lobster tail on sale for 2.99 so I nabbed that for my lunch. I also grabbed some trout just cuz that sounded delish as usual and topped it with some basil pesto that I had made just an hour before to add to my usual favourite sides for a nice dinner to myself. Andre is in Toronto shooting for today and tomorrow and since I have today and tomorrow off, I like to have nice food. Cooking for one should never be boring!

Basil Pesto (Oil-Free)

In a blender toss in:

  • 3 large bunches of fresh basil
  • Few tbsp of lemon juice
  • Few cloves of fresh garlic
  • Fresh cracked black pepper
  • Chili flakes to taste
  • Enough water to get’er whizzin

Simple as that! Now I make mine oil free so I can top anything with it, including post-workout proteins and grains (where you are not supposed to consume fats as it slows down digestion of the important nutrients -carbs and protein- to the muscles) but feel free to add…

  • Olive oil-makes it creamier
  • Walnuts/Pine nuts– makes it richer
  • Cheese (Parmesan generally is called for)- again, makes it richer and smoother

Random Thought #4: Pesto makes everything better!

Overall I had a really productive day!

  • I went to the farmers market which is always enjoyable for me
    Finally tried a tea at the market. OMG best tea I have ever tried I think-> Loose Leaf Cinnamon Plum. So good

    Finally tried a tea at the market. OMG best tea I have ever tried I think-> Loose Leaf Cinnamon Plum. So good

    Squash attack! No sprays...just like I like'm. Not tampered with.

    Squash attack! No sprays…just like I like’m. Not tampered with.

  • Got my poor bike tuned up. She was lookin a bit rough. Lil bit of oil, tires pumped and new brake pads were required so she got quite a job done her. Despite the 60 bucks I had to fork out, she rides reallllll smooth now. πŸ˜€
  • Annnnnd I had a request for some more donuts by one of my “professional spotters” at the gym the other day and I promised they would be brought in nice and early at the gym tomorrow during my sessionIMG_4229He is quite the lover of the good ol’ oatmeal raisin cookie so he requested a healthy version in donut form. If they are well recieved (I can’t try them as they are not gluten free) tomorrow I will post the recipe soon!

IMG_3984Enough raisins Dean? πŸ˜›

Hope you enjoy your Friday evening friends!

Are you a fan of raisins? I used to be an addict but will admit I haven’t had a single one in years.

Do you like going to the farmers market? Favourite purchases?

-Chelsea