Soy Ginger Shrimp (or chicken) Grilled Kabobs

So, I adapted this recipe from Autumn Calabrese new cookbook, Fixate.  Which offers wonderful beginner based cooking recipes around the 21 day fix but really can be used for any healthy lifestyle!  So, I stumbled upon this recipe and we love kabobs and grilling in the summer so I thought it would be worth a shot.  There aren’t many ingredients in the marinade so I was a little skeptical but they were delicious and I will definitely make these again! If you try it let me know what you think!  The original recipe called for less vegetables, canned pineapples and used chicken.

Soy Ginger (or chicken) Grilled Kabobs

Serves 4 (2 skewers each)

Ingredients

• 8 bamboo skewers (soak in water for 30 minutes so they don’t catch on fire)
• 1 lb shrimp (or boneless/skinless chicken cut into 1 inch pieces)
• 1/4 cup reduced sodium soy sauce
• 2 tso extra virgin olive oil
• 2 tsp fresh grated ginger
• 2 cups fresh pineapple chunks
• 2 medium red or yellow pepper cut into 1 inch chunks
• 1/2 large onion cut into 1 inch chunks

1. Place shrimp or chicken in resealable bag, add soy sauce, oil and ginger.  Seal the bag and shake gently to mix.  Refrigerate at least 30 minutes.
2. Preheat grill on medium heat
3. Put pepper chunk, pineapple, onion and shrimp/chicken onto a skewer.  Repeat so that skewer has 2 pieces of each.  Repeat until all of the skewers are full.  Throw away the marinate/bag.
4. Grill the skewers for 5-7 minutes on each side
5. Serve immediately!

NOTES:  This would go great over brown rice or a salad and you could reheat the next day for lunch but typically I don’t eat fish more than 2 days after I’ve cooked it.  Plus the pineapple was a little weird the second day.

21 day fix:  1 red, 1/2 green, 1/2 purple, 1/2 tsp

Camping Tips while on the 21 day fix

It’s summer which means hopefully we’ll be camping some!  Camping brings about it’s own slew of healthy eating obstacles as it limits you since you don’t have all your usual fixin’s at your fingertips.  So, now, more than ever you HAVE to plan ahead.  I’m not saying stick to the plan 100% but I think you’ll find information here that will allow you to do that if you want.  My other piece of advise is to look at what you normally eat while out camping and decide on some healthy alternatives.  I should also note that most of this advise is geared towards car camping, as in you are camping right near your car.  If you’re backpacking, you’re going to have to do a bunch of dehydrating of your own meals to make sure you’re getting your allotted containers and it will definitely be a challenge but can be done. So, car camping on the plan:

So, we only went camping for 1 night, 2 days but I decided to plan and give ideas for people if we had gone for longer!  First thing I did was sat down and PLANNED my meals/snacks and what I could take!  I started with breakfast:

Breakfast Ideas:

1. Oatmeal with fruit (1 yellow, 1 purple)
2. Yogurt with fruit (1 red, 1 purple)
3. Eggs with vegetables and toast (1 red, 1 green, 1 yellow)
4. Whole Grain Cereal with milk (2 yellows)
5. English muffins with peanut butter (yellow and tsp)

Lunch Ideas:

1. Tuna pouches with celery, fruit and carrots (1 red, 1 green)
2. PB and sliced strawberry sandwich (tsps, 1 purple, 1-2 yellow)
3. Cold pasta salad (premade) (1-2 yellow, 1-2 green, red if add meat)
4. You can pre-make some of your favorite meals and home and heat up over the fire!

Dinner Ideas:

1. Bunless burgers with campfire potatoes, corn, vegetable (1 red, 1 yellow, 1 green)
2. Whole wheat spaghetti with organic no salt/sugar added sauce, vegetable (1-2 yellow, purple)
3. Fish/shrimp grilled with campfire potatoes, corn, vegetables (1 red, yellow, green)
4. You can basically cook anything ahead of time and bring it if you’re only going for a couple of days and reheat on the fire!

Snacks:

1. Make your own trail mix (sunflower seeds, nuts, dried fruit, add chocolate chips if you’re treating yourself during this time
2. Pre-measured seeds, nuts, dried fruit
3. KIND bars (treat or 1 orange, 1 tsp for any kind bar that does NOT have chocolate drizzled on it)
4. Fruit- Apples, oranges, grapes, cherries, pears, bananas
5. Vegetables- pre-chop!- Celery, cucumbers, green beans, baby carrots, grape tomatoes
6. Hummus!
7. Cheese stick, or cubes (pre-measure)
8. Beef jerky for the meat eaters in the group!
9. Greek yogurt

So, after I created a list I picked the couple I actually would want to eat and that fit into my schedule (we were going hiking over lunch so I needed a to-go lunch that didn’t weigh a lot and was filling).Then I hit the store! Oh, and buy the huge things of water like below, don’t dehydrate yourself! Here’s some of my haul:

Exercise: If you have wifi I guess you could do the workouts on demand or bring a portable DVD player but I suggest planning in some exercising that gets your heart rate up!  Go on that hike, a walk, do some swimming, biking anything that gets your moving will help you stay on track!  Plan it in to your day and make it a group event so there are no excuses.

What I ate:

Snacks and lunch were on the go since we were traveling to the campsite.  So snacks were dried cherries/apricots and sunflower seeds. Lunch was on the trail and was a tuna pouch with a kind bar.

Lunch break

Make sure you stay hydrated yourself!  I highly recommend getting a backpack that you can put a bladder of water in, makes it easy to get your water and you don’t have to stop and get your water bottle out every 20 minutes.

Snack back at the campfire after our hike was, of course, shakeology.  Easiest way to ensure I have my nutrients for the day!  I have to admit I’m not a big fan of it not blended but it gets the job done and it’s only 1 day.

Shakeology by the fire

Dinner is super easy if you’re able to grill over the fire or have a camping grill.

21 day fix approved dinner over and in the fire

Dessert:  Yes, you can have a sweet treat while camping… so when everyone else is enjoying s’more go ahead and try a chocolate banana boat.  This was surprisingly amazing and is husband and kid approved!  I didn’t make these this camping trip but they can be 21 day fix approved, count the chocolate as a treat swap and the banana is either 1-2 purple.  If you’re feeling like going crazy… throw a couple mini marshmallows in there! All you need is a banana cut length wise (leave on the peel), stuff your chocolate chips in there and wrap in foil.  Throw that foil packet right in the fire for 10 minutes, remove with tongs and let cool for a little while before eating.

Breakfast was eggs both mornings of the trip, it’s simple but effective.

21 day fix approved camping breakfast

So, what do you think?  Can you survive camping without completing unraveling all of your hard work?!  What are some ideas that I missed?

21 day fix final results and review

I completed the 21 day fix AFTER doing the 21 day fix extreme program. Why?  Why not?  I bought them together but was just too excited to do the extreme I did them a little out of order.  I was fully prepared to try the 21 day fix for a week and then go back to the extreme because it wouldn’t be a challenge for me.  Boy was I WRONG!  They are 2 different workout systems and the 21 day fix was just as challenging as the extreme for me.  The best part was since I had already completed the extreme I knew how to modify some of the moves to make them HARDER!  Talk about feeling like a badass.  For the most part I stuck to the plan (including my cheats and treats some times in excess).  I made it through a wedding weekend, being at my mom’s house for 6 days and a busy IEP week at work.  Did I stick to plan 100%?  No.  Did I push play when I could and eat according to my goals when I could?  Yes.  I may not have had the jaw dropping results everyone is looking for but I could have thrown in the towel and unraveled all of my hard work so I’m proud of my results and how far I’ve come on this journey.

Results

I lost 1 pound and 3 inches in the 3 weeks, making my total for the 21 day fix regular and extreme 6 pounds and 5.5 inches in 6 weeks.  Not too bad for someone nearing their goal weight!  After not seeing the scale budge before plan I’m completely okay with these results!  The results you can’t see is the increase in energy, confidence, I can do regular push ups and my body is changing visually in ways I didn’t think it could.  The scale isn’t everything and shouldn’t be your only form of measurement for success.  I think the pictures speak for themselves.  Take your body measurements and focus on how you’re feeling mentally, the weight will take care of itself… whoa off topic a little….

What is the meal plan like?

The meal plan can be overwhelming when you first open that book but it takes less than a week to understand and TRUST me it is worth it!  The meal planning guide gives you a list of approved food (based upon clean eating principles) that are REAL, whole foods, not garbage.  It’s easy to create a new lifestyle after a couple of weeks on this plan when you focus on learning it and focus on the feeling you get from cleaning up your diet.

Meal planning is a struggle for everyone but the 21 day fix makes it easier because you already know what types of food you need to eat so you get the fun part of fitting it all in to your day like a puzzle.  My challengers are offered a bonus guide to help with meal planning which includes a meal planner and extra printable workout schedule like this:

Can you do this program as a vegetarian?

Short answer: 100% yes!  See my review of the extreme and being a vegetarian.  Basically the same principles apply as I followed the regular 21 day fix diet plan but did the extreme workouts.  I’m working my way towards finding a balance with my diet but taking baby steps.  I hope to one day do this program without cheats and without high calorie days but until then I”ll take what I can get.  If you need help meal planning shoot me an email (katieknight52210@gmail.com) and we can chat.  I have vegetarian friendly meal plans I’m willing to share with recipes.  You can also check out my RECIPE section on here for some ideas. 

Here’s what beachbody says about vegan and the red container:

What are some good options for the red container for vegans who do not want to eat soy-based intimation meat?

There’s always tofu and tempeh, which are soy, but not that processed imitation stuff. Also, a vegan modification for the Fix is in the works. In the meantime, it’s okay to put beans, lentils, or peas in your red container, but if you do this, make sure to fill some of your yellow container portions with grains so you get complete proteins.

Who would I recommend this program to:

Those who are looking for serious help with their nutrition and want to go more towards clean eating.  This is also a great program for those who are beginning their fitness journey or who want to change up their current routine.  As I said before, I completed the extreme before doing the 21 day fix and I was still able to get my heart rate up and enjoyed the workouts.  

The workouts

Equipment needed:  A set of light, medium and heavy dumbbells.  I started using 5’s and 8’s and upgraded to 10’s for some of the workouts in the last week.  You will also need a resistance band with handles. I suggest getting the resistance band, especially if you travel, you can do most of the workout DVDs with just the bands.  Be aware that the base kit for the 21 day fix does not include this.   It is also recommended you have a yoga mat.  There is a modifier throughout the whole program, hi KAT, so you can follow her if you’re new to working out or if you need a break from the insanity that Autumn brings.  What’s nice about the workouts is you can build up within a workout.  Don’t get discouraged if you can’t finish a workout, look at is as an opportunity to get better and dive in next time with the goal of going further than last time! I’ve included my calorie burn (determined by my garmin vivio fit) so you get an idea of just how great this program is for 30 minute workouts.  Keep in mind that you’re using weights and also building muscle which burns calories even after you’re done working out!

Total Body Cardio Fix:  This is a total body, and it starts out with the hardest move! You’ll need weights and a mat for this workout. Average calorie burn was 280.

Upper Fix:  Using weights or resistance bands focusing on your chest, back, shoulders, arms and abs.  You’ll need weights or a resistance band for this workout.  Average calorie burn was 240 calories

Pilates Fix:  Active recovery day focused on fast paced pilate moves to strengthen your core and elongate your muscles as they recover. Average calorie burn was 160.

Cardio Fix:  This one will get your heart rate up in a bootcamp style workout- no weights needed. Average calorie burn was 270.

Dirty 30:  Using weights through cardio based exercises that will get your heart rate up.  Average calorie burn was 220.

Yoga Fix:  Active recovery day working on your balance, flexibility and strength all while relaxing your tired muscles!

10 minute fix for abs:  Bonus ab workout for those who need a little more

*Calorie burned was found from my heart rate monitor fitness watch, calorie burn is different for everyone, these were my averages over the course of 3 weeks from my workouts.

Cajun Grilled Shrimp Kabobs

It’s grilling season!  We eat off the grill as much as possible during the summer and these Cajun grilled shrimp kabobs are AMAZING and so so easy.  Better yet, you prepare the dry rub from your own spice cabinet so they are 21 day fix approved, clean AND can be salt free (which is virtually impossible with dry rubs).  Grill with your favorite veggies on a kabob and pair with a side salad or grill up some corn or sweet potatoes. Let me know what you think.

Cajun Grilled Shrimp Kabobs

Makes 6 skewers/4 servings

Ingredients :

• 1.5 pound shrimp, peeled and deveined
• 2 red bell peppers, cut into chunks (or vegetable of your choice)
• Skewers (if using wooden soak for 20 minutes)

Dry Rub Ingredients:

• 2 tsp garlic powder
• 1 tsp onion powder
• 1 Tbsp smoked paprika
• 1 tsp pepper
• 1/4 tsp cayenne pepper (here’s your HEAT!)
• 2 tsp dried oregano
• .5 tsp salt (optional)

1. Preheat grill to medium
2. Combine the spices for the dry rub in a small bowl (garlic, onion, smoked paprika, pepper, salt, cayenne, oregano)
3. Rinse and pat dry the shrimp
4. Add the dry rub to the shrimp and mix until shrimp are well coated
5. Alternating peppers and shrimp on the skewers
6. Place skewers on grill (3-5 minutes per side) until pink and fully cooked
7. Remove shrimp and peppers from the grill and serve immediately

NOTE:  Shrimp shouldn’t go in the fridge more then 2 days so plan accordingly.

21 day fix:  1 red, 1 green per 2 skewers (may vary depending on vegetables and size of shrimp)

Vegetarian Stuffed Peppers

So, I love mexican inspired cuisine!  I think the only reason I can successfully be a vegetarian (who eats fish and dairy) is because I LOVE beans.  This stuffed pepper has EVERYTHING and it is delicious and filling.  This is 21 day fix approved but you should know that I count my beans as a red container since I’m a vegetarian, if you’re a meat-atrian you would count this as 2 yellows and 2 green.  I make the inside brown rice mixture at the beginning of the week and throw it in the pepper right before cooking so it’s already prepped and ready!

Vegetarian Stuffed Peppers with black beans

Makes 4 stuffed peppers

Preheat oven to 350 degrees

Ingredients:

• 4 bell peppers ( I love red!)
• 1 cup brown rice or quinoa
• 1 3/4 cup water
• 1 can diced tomatoes (drained) or 2 fresh diced tomatoes
• 1 can rinsed black beans
• 2 cups fresh spinach
• Taco Seasoning 
• Fresh lime juice of 1/2 lime
• OPTIONAL:  Shredded cheese, plain greek yogurt

1. In a large saucepan add water and brown rice/quinoa.  Add taco seasoning , canned tomatoes (or diced), black beans and spinach- bring to a boil.
2. Let cook for 20 minutes on medium-low, stirring occasionally.
3. While you’re waiting, wash and cut the tops off of the bell peppers.  Remove the seeds (throw away) and set the bell peppers aside.  I cut the rest of the bell pepper off of the top and save for a salad later.
4. Once the water has been absorbed remove from heat.
5. If you’re making ahead of time, cool completely and store in the fridge until you’re ready to stuff the peppers.
6. Stuff the brown rice/quinoa mixture into the pepper right before cooking.  Top with cheese (OPTIONAL) and put in baking dish with a little water on the bottom.  Cook for 30 minutes at 350 degrees.
7. Squirt half a lime before serving on top, add a dollop of plain greek yogurt and sprinkle with the smoky southwest seasoning!

Notes:  When picking your bell peppers look for flat bottom peppers or you can slice a little off the bottom so that they sit right in the pan and do not topple over.

21 day fix regular: 2 greens (spinach,pepper tomatoes), 2 yellows (rice, beans)

21 day fix vegetarian:  2 greens (spinach, pepper, tomatoes), 1 red (beans), 1 yellow (rice)

Fish taco salad

So, I typically eat this for dinner but I ate it for lunch today.  It’s amazing with mango salsa and so simple yet packed with flavor!  I grill extra fish and then can use it throughout the week for meals like this, it’s so easy to put together using left overs.

Fish taco salad (21 day fix approved)

Makes 1 serving

• 4 oz cooked white meat fish (I love Tilapia) (1 red)
• 2 cups spring mix with some cut up tomatoes (2 green)
• OPTIONAL:  Fresh salsa if you have it- Mango salsa is amazing
• OPTIONAL: Avocado or try my Avocado “dressing”

1. Put vegetable on large plate.  I added some tomatoes but onions and peppers would be perfect too.
2. Add cooked fish on top, reheat if necessary
3. I used my avocado “dressing” to really pack that extra flavor or add 1/4 avocado slices.
4. Garnish with salsa or mango salasa

Notes:  If you’re packing this to reheat later, pack the fish separately and add after you’ve heated it up.  Add a squirt of lime to add some extra flavor as well.

21 day fix portions:  2 green, 1 red and 1 blue (if using avocado)

21 Day Fix Extreme Mid Way Point!!

Alright, yesterday marked my official half way point through the 21 day fix extreme! I’m loving this program so much more than I thought I would. Below I’ll write what I’m thinking about the program as far as the workouts and nutrition but I’ll also list some tips for being successful on this program.

The workouts
They are hard! Autumn Calabrese is one tough cookie. You’re using weights or a resistance band every day so its built a lot around strength training which is amazing! The variety is refreshing. One day you’re focusing on arms, the next legs and there is a cardio day,  Pilates and yoga. She keeps things moving and my heart rate monitor assures me I’m getting a decent workout in! Some of the workouts I’m burning as much as I am with Insanity!!!!
It’s great they are only 30 minutes and I can do them in the comfort of my own home without people watching me attempt some of these crazy moves. Seriously, that dolphin move in pilates is TOUGH!!!

Nutrition
I’ve always struggled here and honestly I have not been perfect. I’ve learned over the past year to let that go. Sure, I miss all my unhealthy foods, I’d be lying if I said I didn’t.  I’m just tired of not having energy and not feeling healthy so it’s worth it to give up my favorite cheats.  I get cravings (chocolate!!!) And still struggle to not unravel. Sure, shakeology helps but I still get cravings now and then and I still surcomb to them. I’m still seeing and feeling the results despite some hiccups. I’m sure my numbers won’t be as amazing as I would want but I’m gearing up for round 2 already. A few bad days doesn’t define you and its certainly helped me realize this is a lifestyle change, not a “21 day fix” I can actually take this plan and incorporate it in to my life and still see/feel results!!

Tips for Success with the 21 day fix

1. READ through all the materials they send you.  Then PLAN! I plan my menu the week before, at least for the first part of the week but  I try really hard to get the whole week planned.
2. I plan leftovers by doubling recipes, freezing extras I wont use in a couple of days to make it easier for a grab and go meal.  Grilling 3 pieces of tilapia & 3 sweet potatoes is just as easy as grilling 1 piece of each.
3. I plan simple meals when I either don’t have time to plan or cook.  This may be viewed as boring but it’s not something I do every day and it helps when I’m feeling overwhelmed or limited on time.  My favorite simple meal:  Grilled fish, veggies and sweet potato with cinnamon.   Simple meal are effective so find several simple meals to use as staples.  I also love my bean & cheese burrito for a quick lunch.
4. I try new recipes when I’m feeling bored with my meals.  I have learned to easily adapt my already loved meals (see my Mexican Quinoa dish that I adapted pretty easily).  Pinterest has a TON of already “fix approved” meals.  When you have 5 extra minutes explore new recipes and save them.  This way you’re not trying to find new recipes, create your meal plan and create shopping list all at once.
5. Keep staples in your cupboard and fridge for easy to throw together meals.  I always have beans, whole wheat pasta, tuna, eggs and yogurt on hand.  I also have tons of frozen fruit and vegetables in my freezer.  Frozen fruit can be used in oatmeal, yogurt or with my shakeology.  Frozen vegetables can be used in an omelet, a side dish for lunch or dinner.  Frozen vegetables are not my favorite but if I can’t get to the store it keeps me on track.
6. Create a weekly MUST have grocery list of things you ALWAYS eat.  I definitely have several items I eat every week and having this already created shopping list makes it easy to not forget things.  On my list:  Spinach, Yogurt, Apples, Bananas, Eggs, Baby Carrots, frozen fruit.  I use the app Evernote to keep this list so it is always with me.
7. Make your grocery list while making your weekly meal plan.
8. Take your measurements  and before pictures.  These are  so valuable when your weight isn’t budging to gage your success with the program.  Focus on how you are feeling not on what the scale says.
9. Use a meal planner and your workout schedule.  One benefit of having me as your coach is that you’ll get some bonus materials not included in your challenge pack.  You’ll get a meal planner like the one below and an extra printable workout schedule like I showed you above.  This way you can do several rounds of the fix with new FREE materials every time. Use these worksheets every day!
10. Ask for help!  You can sign up for a free beachbody coach who will motivate and support you through your journey! They will help problem solve, share recipes and put you in private groups on facebook around the program you’re completing!  Did I mention a coach is FREE!   If you don’t have a coach you can sign up with me to be your coach.   Also, enlist help in your spouse, friends, co-workers and family.  Your loved ones want you to be healthy and want to support you so ask for help when you need someone to watch your kids so you can get the workout in, help you chop the vegetables or swap healthy recipes with one another.  Enlist a friend to go on this journey with you, the more people you surround yourself on the same mission the more support and motivation you’ll have which ultimately means you will more than likely succeed.

21 day fix free printable meal planner

The containers

I LOVE the little colored containers. I thought I would hate them and they would just add clutter to my already full Tupperware drawer. They make it so much easier to measure and toss in my bag on my way to the park or work. They don’t even make it to my Tupperware drawer because they’re always drying in the rack or packed for the next day.

It takes some time to get used to figuring out how much of what color container and when. Honestly, by the 2nd week you’ve figured it out and can enjoy and learn from the process. 21 df teaches you the value in preparing food and how to set yourself up for success by balancing your meals! If you’re not prepared you’re going to be rooting through cupboards looking for any unhealthy snacks possible, trust me I know from experience!!

Bottom line…. I’m proud of what I’ve accomplished these past 11 days and looking forward to the last 10. I feel full and satisfied with my meals and am loving the commitment and accountability of my Facebook group. I have some challengers in my group who are going to get some seriously awesome results with all the hard work and dedication they’re putting in! I’m going to use their energy to help drive me in to my own motivation and dig in these finally days. Its only 21 days after all!!

Anyone interested in joining me for a 21 day fix group?  Join my team by  contacting me, findingmotivationeveryday@gmail.com !  Who wants to commit 21 days to a healthier version of themselves?!

Easy Bean & Cheese Burrito (21 day fix approved)

This is my favorite go to lunch item that is filling, easy and tasty! I almost always have the ingredients in the house so if I need something quick without much prep time this is it!

Easy Bean & Cheese Burrito (21 day fix approved)

• 1/2 cup Black beans (no salt added, drained, rinsed)- (1 yellow container)
• 1 Whole Wheat wrap (1 yellow)
• 1/3 cup 2% Shredded cheddar cheese (1 blue container)
• 1 cup Spring Mix or other veggie (1 green container)
• Smoky southwest seasoning from 21 day fix recipes (free)
• 1-2 Tbsp plain greek yogurt 2%- OPTIONAL

1. Put black beans on whole wheat tortilla, add cheese on top
2. Microwave for 30-45 seconds until cheese is melted
3. Put spring mix or veggies on top
4. Wrap it up!
5. Spread plain greek yogurt on top and sprinkle seasoning on top
6. Cut in half and ENJOY!

Notes:  I usually serve this with the rest of the yogurt and add frozen fruit to it!  (This adds a  red container and a purple to you lunch).  Or add a piece of fruit if you’re in the go!  This does not need to me microwaved if you’re making it ahead of time.  Let me know if you try it and what you think.  I often count beans as a red container since I’m a vegetarian so this becomes 1 red, 1 green, 1 yellow and 1 blue for lunch.

Mexican Quinoa (21 day fix approved)

Okay, I’ll admit it… I’m in love with quinoa!  I don’t know how I just discovered this miracle grain within the last 2 years.  As a vegetarian it’s packed with vital nutrients and tons of protein!  It keeps me full for a long time and I love the texture (seedy) which is probably why my husband hates quinoa.  This is m favorite go to meal, it’s packed with flavor, fills me up, freezes well and heats up beautifully!  I adapted this recipe from a favorite recipe to make it a little more 21 day fix friendly.  You can find the original recipe HERE.

Mexican Quinoa (21 day fix approved)

Makes 4 servings

• 1 Tbsp + 1 tsp Olive oil
• 2 cloves garlic
• 1 jalapeno ,diced (optional)
• 1 cup uncooked quinoa
• 1 cup vegetable broth
• 1 (15oz) canned black beans, drained & rinsed
• 1 (14.5oz) canned diced tomatoes, drained & rinsed
• 2 cups baby spinach
• 1 Tbsp smoky southwestern spice (recipe below) OR 1 tsp chili powder + 1 tsp cumin
• Optional: Lime wedge, cilantro and avocado (add a blue container)

1. Heat oil in large skillet and cook garlic (& jalapeno if you’re using) over medium heat for 1 minute
2. Add quinoa, vegetable broth, black beans, tomatoes, spices and season with salt & pepper to taste.
3. Bring to a boil, cover, reduce heat and simmer until quinoa is cooked through (20 minutes)
4. Stir in spinach until wilted (less than a minute)
5. Divide into 4 equal portions.  Add avocado, cilantro and squirt lime right before eating.

Notes:  Cool completely before storing. Reheat in the microwave.  This keeps in the freezer (I usually eat within 2 weeks but it would last longer).

Smoky southwest seasoning:  1 Tbso chili powder, 1 Tbsp cumin, 1 tsp onion powder, 1 tsp garlic salt, 1 tsp oregano, 1 tsp smoked paprika. Mix together in a small jar (keep you old spice jars!).

21 day fix portions: 

Vegetarian: 1 red, 1 yellow, 1 green, 1tsp, 1 blue  (If using avocado)

Regular:  Count the beans as a yellow- 1.5 yellows, 1 green, 1 tsp, 1 blue (If using avocado)

 

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Banana Pancakes (21 day fix approved)

These are kid tested and approved!  I’m glad I doubled the recipe because Elizabeth gobbled them up and I would not have wanted to share!  I was surprised at how delicious  these “treats” were! Let me know what you think if you try them.

Banana Pancakes (21 day fix approved)

• 1/2 cup oatmeal (1 yellow container)
• 1/2 banana
• 2 eggs
• Dash of cinnamon and vanilla extract
• Optional:  Honey or Maple Syrup

1. Blend oatmeal until it becomes the consistency of flour- can still be lumpy
2. Add the 2 eggs, 1/2 banana and cinnamon and vanilla extract and blend until mixed
3. Heat non-stick skillet
4. Use a 1/4 cup measuring cup to make pancakes on hot skillet
5. Makes 4 pancakes per serving
6. Drizzle with 1tsp honey or maple syrup (OPTIONAL)
7. Enjoy

Elizabeth ate 2 whole pancakes, which is 1/2 the recipe!

21 day fix:  1 yellow, 1 purple, 1 red

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