PGFD Fitness And Wellness

RASPBERRY CHOCOLATE CHIP BLENDER MUFFINS

INGREDIENTS

2 1/2 cups of old fashioned oats/gluten free oats
6oz of plain low fat greek yogurt
2 eggs
1/2 cup of maple syrup
2 teaspoons of baking powder
1 teaspoon of baking soda
2 tablespoons of flaxseed meal
1 teaspoon of vanilla extract
2 ripe bananas
3/4 cup of raspberries
1/3 cup of mini chocolate chips

INSTRUCTIONS

1. preheat oven to 350 degrees.

2. line a 12 muffin tin with liners or lightly coat with coconut oil.

3. place oats in a food processor and pulse for about 15 seconds until the oats are broken down.

4. add the remaining ingredients (except for the raspberries and chocolate chips) and process until everything is mixed and the oats are smooth.

5. pour batter into bowl and gently mix in the raspberries and chocolate chips.

6. pour batter into the muffin tin and bake for 18-20 minutes, or until a toothpick comes out clean.

Good afternoon,
Push even on the days you don't feel like it,
those days build discipline

Good Morning, Turn your health into your therapy. Kill two birds with one stone. Play your music and find peace in your routine.

ONE POT SALSA CHICKEN TACOS

INGREDIENTS

1-1.5 pound chicken breasts or breast tenders
16oz jar mild or medium salsa
8oz jar tomato sauce
2 tablespoon dried cilantro
1 tablespoon garlic powder
1 tablespoon onion powder
1/2 teaspoon pepper
1/2 teaspoon salt
1 can pinto beans + liquid

INSTRUCTIONS

1. place all the chicken breasts into a crockpot. sprinkle the cilantro, garlic and onion powders, salt, and pepper.

2. pour the salsa, tomato sauce, and entire can of beans (including the liquid) on top.

3. cook on high for 3 hours, until the chicken is cooked. shred with two forks, and let cook another 15 minutes on low.

4. serve in tacos or stuff inside a sweet potato, and top with your favorite toppings

Did you know ???

Good Morning an Happy Tuesday !!!!
Lets get moving today and keep the momentum going.

DAIRY FREE PUMPKIN PASTA WITH MUSHROOMS AND ARUGULA

INGREDIENTS

1 package of mushrooms
1 package pasta
olive oil
4 cloves garlic, minced
1 cup of organic pumpkin puree
salt and pepper
1 cup vegetable broth
1/2 teaspoon chili powder
1/4 cup nut milk
1/4 cup of pasta water*
fresh arugula

INSTRUCTIONS

1. cook pasta according to package instructions.

2. heat a small drizzle of olive oil in a medium pan. add the mushrooms and a dash of salt and pepper and sauté until tender. set aside.

3. in the same pan, heat another drizzle of olive oil over medium heat. add the minced garlic and sauté until fragrant.

4. add the pumpkin puree, vegetable broth, chili powder, and a few generous dashes of sea salt and pepper and mix. allow to simmer, stirring frequently until smooth. stir in the nut milk.

5. drain pasta (reserve 1/4 cup of pasta water) and toss with the sauce.

6. if needed, add a splash of pasta water if the sauce seems too thick and stir through.

7. stir in the mushrooms and a generous handful of arugula.

ROASTED SWEET POTATO, SAUSAGE & APPLE BAKE

INGREDIENTS

2 sweet potatoes, chopped
olive oil
1 teaspoon of paprika
sea salt & pepper
2 apples, chopped
coconut oil
cinnamon
organic chicken sausage
organic kale
olive oil
1 tablespoon of dijon mustard
1 tablespoon of olive oil
1 tablespoon of apple cider vinegar
1/2 lemon, juiced
sea salt and pepper

INSTRUCTIONS

1. preheat the oven to 375 degrees

2. toss the sweet potato in olive oil paprika, sea salt and pepper

3. toss the apples in coconut oil and cinnamon until evenly coated

4. spread only the sweet potato onto a baking sheet and bake for 10 minutes

5. remove the baking sheet, add the apples, and then place back in the oven for 25 more minutes

6. in a medium skillet add olive oil over medium heat.

7. add the chicken sausage and sauté until browned

8. add the kale to the pan with a dash of sea salt and sauté until wilted.

9. mix the sweet potato, apple, chicken sausage and kale into a bowl.

10. whisk together the dressing ingredients (dijon, olive oil, apple cider vinegar, lemon juice, sea salt and pepper) and pour over the top.

11. gently mix through.

12. enjoy!

Good Morning and happy Wednesday !!!
This is a excellent phrase to live by
you control your bodies story

GARLIC AND HERB BAKED SWEET POTATO FRIES

INGREDIENTS

2 medium/large sweet potatoes skin on, washed and dried
olive oil
sea salt and pepper
2 tablespoons of chopped flat leaf parsley
2 cloves of garlic, minced
1 tablespoon of grated parmigiano-reggiano cheese

INSTRUCTIONS

1. preheat the oven to 450 degrees f

2. slice the sweet potatoes into wedges or fries

3. toss with olive oil, sea salt and pepper and spread evenly on a baking sheet lined with parchment paper

4. bake for 22-24 minutes, tossing halfway in between

5. while the sweet potato is baking, add the parsley, garlic and parmigiano-reggiano cheese to a bowl and mix together

6. remove from the oven and add the sweet potatoes fries to a large bowl or serving dish

7. add the parsley mixture to the hot fries and gently mix through until coated

8. serve warm

Get up and make sure you move around today, 30minutes at least if you just cant find the motivation today.