Peanut Butter Yogurt Dip

Rumor on the street is the weather is supposed to get cooler this weekend! I cannot explain how excited that makes me! It is time to dig out my fall clothes (and purchase some new ones), stock up on pumpkin/squash, and enjoy some football. Life doesn’t get much better than that. I will warn you now; I love pumpkin and squash, so prepare to see me use it in a lot of future recipes.

Fall has always been my favorite season. Not only do I love to watch the trees change, but fall also means its volleyball season. For those of you who do not know, I was blessed to play volleyball at the collegiate level, and the sport still holds a special place in my heart. I often find myself day dreaming about the good old days of high school and college volleyball.  I admit, I miss it a lot, but some days my body thanks me for not making it jump three hours a day.

I miss game day!

Enough reminiscing, it's snack time! If you are looking for a healthy snack, try this Peanut Butter Yogurt Dip. It is simple to make, and filled with protein to keep you satisfied for hours! The base is pretty flexible, so feel free to add in other ingredients. For example, if you are looking for a little sweetness add in dark chocolate chips, or if you want to add more heart healthy fats try some chopped nuts. Eat it with apples (or other fruit), and you will find yourself in engrossed in the prefect snack made up of carbs, fibers, protein, and healthy fats. This snack will keep you fueling strong throughout the whole day!

                                                         Peanut Butter Yogurt Dip

                                                         Inspired by Hello Giggles

                                                                      Serves 2 

 Ingredients

1 single serving container of Vanilla Greek Yogurt

1 1/2 T Peanut Butter (Crunchy or Creamy)

1/4 tsp Cinnamon

1/2 tsp Honey

Start Mixing

1. Combine all of the ingredients above
2. Chill for at least 30 minutes before serving
3. Serve with apples, bananas, pretzels, and/or graham crackers

Pancake Muffins

The picture below pretty much summarizes my holiday weekend. That cutie is my nephew, and Kyle and I went home to celebrate his 2nd birthday! We had a great time spoiling him with love, gifts, and plenty of sugar from my mom's bakery.

Korbin and his Mickey Mouse cupcake. He melts my heart!

Well, now that the celebrations are over, it's time to focus on another work week. Do you ever feel like it's difficult for you to cook during the week because of your work schedule? Well, you are not alone. Whether you are a full-time student or work 50+ hours a week, you can still prepare healthy meals regardless of time.

In the next couple of weeks, I will share with you some of my "quick cooking" tips to save you time. Today, let's start with breakfast! The majority of people claim that they do not eat breakfast because they do not have time. I understand that time is short, but skipping breakfast is one of the worst things you can do to your body. It's like trying to drive a car on empty, you must put fuel into your body to get it moving and to burn calories.

Try prepping breakfasts on Sundays. My husband leaves for work early, so on Sunday evenings I prepare meals that he can heat up at work. This week, I made pancake muffins. Basically, it's a pancake in travel form! Make one batch, and breakfast is served for the whole week!

All you need is a pancake batter and mix-ins (berries, bacon, nuts, etc). I prefer to make my own pancake batter, but if you normally use Bisquick or another boxed mix, feel free to use it. Get creative with your mix-ins. This week Kyle requested strawberry banana muffins and bacon muffins. (Note: If you are going to use bacon, stick to either Center Cut bacon which has less fat or turkey bacon)

These are not only perfect for working adults, but also for your kids before school! You can throw the muffins at them as they run out the door, and rest assured knowing that you helped them get their brain started for a day of learning ahead of them.

Let me know what mix-in combination you used for your pancake muffins. Remember, fueling strong starts at the beginning of the day!

                                                                   Pancake Muffins
                                                Adapted from Lady with the Red Rocker
                                                                 Makes 12 Muffins
Ingredients

1 ¾ C Whole Wheat Flour
1 T Baking Powder
¼ tsp Salt
2 T White Sugar
1 Egg
1 ½ C Skim Milk
3 T Canola Oil
1 T Apple Sauce
Mix-ins of your choice (blueberries, strawberries, bananas, bacon, etc)

Start Baking

1. Pre-heat your oven to 350 degrees
2. In a large bowl, sift all of your dry ingredients. Once sifted, add in the milk, egg, oil, and apple sauce.
3. Line 12 muffin cups with liners and fill ½ way with the batter
4. Add your desired mix-ins to each cup 
5. Cover the mix-ins with 1 T of batter.
6. Bake for 12-15 minutes, test with a toothpick to make sure they are done in the center.

Note: Store in the refrigerator and heat for a couple of seconds before eating.
 

Zucchini Fries

It's back!!! College football season is amongst us! I woke up at 7:45 this morning and turned on the TV to watch my Irish play! Life is good! Who are you cheering for today?

Be on the look out for the new AT&T commercial during College Game Day. For those of you who don't know, I work at The Marketing Arm and my client is AT&T. We have an amazing college football activation going on throughout the season, and I'm sure you guys will love it! I'll share more in a later post once it has been announced to the public. Just be prepared to laugh and get involved!

I love college football season because it means fall is here and its time for tailgating/viewing parties. Try out my zucchini fries for your next football party. These are similar to the Asparagus Fries I made a few weeks ago, but they have distinct Italian flavors. Dip them in marinara sauce, and you may even think they taste like a mozzarella stick without all of the calories.

Enjoy the college football today, and have a great Labor Day weekend! Remember fueling your body with healthy foods is not a "diet." It is a life style that should be pursued every day!

                                                                       Zucchini Fries
                                                                Adapted from Pip & Ebby
                                                                            Serves 2
Ingredients

1 Large Zucchini or 2 Small
1 Egg
1 tsp Water
1/2 C Flour (I prefer Whole Wheat)
1 C Panko Bread Crumbs
1/4 tsp Garlic Powder
1/2 tsp Basil
1/4 tsp Oregeno
1/4 tsp Thyme
1/4 C Grated Parmesan 
Salt and Pepper

Get Cooking
Preheat Oven to 425 Degrees

1. Cut the zucchini in 3-inch by 1/2 inch strips.
2. In a gallon size bag add 1/2 C flour, and toss the zucchini strips in it. This will help the breading staying on the fries.
3. In a medium bowl beat 1 egg and 1 tsp of water until well mixed. Place each zucchini stick in the egg mix. Don't pour then in to the bowl because you don't want the extra flour to get into the egg mix.
4. Pour the flour mixture out of the bag, and add in the Panko, garlic powder, basil, Parmesan, oregano, and thyme. Give the bag a shake to mix everything up.
5. Place each zucchini stick in the bag and shake well until everything is well coated.
6. Arrange the fries on a baking sheet and season with salt and pepper. Spray the fries with cooking spray to ensure they come out crunchy, and bake for 15-20 minutes.

Protein Oats

Happy birthday to my favorite 2 year old! My adorable nephew turns 2 today, and I cannot wait to go to Indiana this weekend to see him! Last weekend, Kyle and I went on an adventure to find the best gift for him. He loves Mickey, but Kyle thought a trip to the Lego Store would be an even better idea. Honestly, I think Kyle just wanted me to buy him some Legos. It didn't take long for us to decide that Korbin needed a Lego zoo set, and Kyle has already volunteered to help him build it. I guess I know what to get Kyle for Christmas this year.

Little man has grown so much in one year! 

I told you in an earlier post that I am a creature of habit when it comes to breakfast. During the week I make Protein Oats. This breakfast is filled with protein, carbs, and natural sugars that will keep you energized and satisfied until lunch. Not only is it healthy for you, but it is also delicious!

I use protein powder and almond or peanut butter to load the oatmeal with plenty of protein.  Don't worry the protein powder won't make you bulk up like the Hulk, unless you are eating the whole tub in one sitting. Instead, it will fuel you with protein that will help build muscle. Remember more muscle means: you burn more calories, you become lean, and you protect your bones from deterioration.

Today I mixed raspberries, blueberries, and figs into my oatmeal. I figured I might as well take advantage of these fruits while they are still in season. When winter comes I tend to add bananas and apples to the mix since berries are more expensive that time of year. Add in whatever fruits you like, and start fueling strong.

                                                                   Protein Oatmeal
                                                                        Serves 1

Ingredients
½ C Oats (I prefer thick rolled oats, but you use quick oats)
1 C Water
1 Scoop Vanilla Protein Powder
½ C Fruit (Blueberries, raspberries, figs, bananas, or sometimes I choose to put all of them in!)
3 T Vanilla Almond Milk
1 T Flax Seed
1 T Almond or Peanut Butter
¼ tsp Cinnamon

Get Cooking
1.       Place ½ C oats and 1 C water into a microwaveable bowl and microwave for a 1:30 – 2 minutes
2.       Add all of the ingredients above. Stir and enjoy!

Single Leg Stability Ball Squats

It’s leg day at Fueling Strong! Don’t worry; I’m not going to make you squat 250+ pounds like my strength coaches used to make me do on leg day. Those days of my life are over. Now I have fun making up new and challenging leg exercises that give you just as much burn as a 250 pound squat, but with half of the weight. Today, I am going to add a  little instability to your normal squat with Single Leg Stability Ball Squats. These squats strengthen your quadriceps, gluteus maximus, and hamstrings. There is an added bonus as well, since we add a stability ball to the workout the squats also strengthen your core (abs/back)! Put aside the sit ups today, and try this total body workout!

If you are new to single leg squats, do not use a stability ball! Instead, replace the stability ball with a stable bench or chair (shown below). Once you’ve gained strength there, gradually move your way up to using a stability ball. Also, start with no weights. After mastering the exercise a couple of times, then you can start to add weight slowly. Get ready to embrace the burn! Remember burn = calories burning! 

 Single Leg Stability Ball Squats

1.  Grab a medium sized stability ball and stand near a wall or piece of equipment that you can hold on to.

2.   While holding on to the wall/equipment place the ball behind you and put your foot on the ball. The ball should be far enough behind you that only the top of your foot is touching. If your shin is on the ball, hold on to the equipment and walk the ball backwards until you are in the correct position.

3. Take your hands from the wall/equipment and lunge down through the front leg to a 90 degree angle. Be sure that your knee is over your ankle and that you keep your core tight and engaged. You will notice that your shin will be touching the ball when you are in this position.

4. Return to a standing position and repeat 8-10 more times on your right leg. Then switch to your left. Do 3 sets. 

For those of you who are not ready for the stability ball, follow the same directions as above, but do it on a stable bench  or chair. 

Let me know what you think. I promise you that you will feel these squats the next day, but soreness leads to positive changes in the body!

[Thanks to my wonderful husband for taking the pictures]

Fish Tacos with a Mexican Cabbage Slaw

It is only 10:30AM, but I can already tell you that today is going to be a good day. Kyle and I started the day off with a great church service, and now I am sitting on my balcony watching the Chicago Triathlon. As I watch every cyclist fight the Chicago wind, I continue to dream of the day when I get to participate.  I had every intention of racing this year until I found out I needed a heart procedure mid training. Thankfully, I only have athlete's heart, so next year I'll be out there racing and living the dream!

I hope you all are having a great weekend. I want to give a big shout out to the Lincoln Park Ruby Football Club! They beat their rivals yesterday 76-7! It was a great way to open season especially after losing to the team three times last fall/spring. In order to celebrate the win, I made one of Kyle's favorite dishes - Fish Tacos. I love this dish because it makes me feel like I am sitting on the beach in Cabo at Seven Seas, my favorite place to get fish tacos.

The real highlight of this dish is the red cabbage slaw on top. It is so delicious that you almost forget you are eating vegetables. Not only is the red cabbage tasty, but it also helps lower cholesterol. Do yourself a favor, and put away the box of Cheerios for the day and load up on some cabbage! Give this recipe a try to fuel strong this week!

                                              Fish Tacos with a Mexican Cabbage Slaw
                                                                     Serves 4

Ingredients

3 Tilapia Fillets
Salt and Pepper
3 Limes
1 Small Head of Red Cabbage (or half of a large one)
1 1/2 T Chopped Cilantro
4 T Low-Fat Ranch Dressing
1/2 T Chili Powder
1/2 T Cumin
1/2 tsp Garlic Powder
Corn Tortillas

Get Cookin'

1. Heat a large saute pan with 2 T Extra Virgin Olive Oil over medium high heat.
2. Season the fish with salt and pepper and saute for 2-3 minutes on each side. These will cook fast, so be sure to watch them.
3. Once all of the fish is cooked, break the fish into smaller pieces the will fit in the tortillas
4. Cut 2 of your limes into quarters. These will be served with each taco.
5. Finely slice the cabbage and place it in a large bowl.
6. In in separtate bowl, mix together the ranch dressing, chili powder, cumin, garlic powder, and the juice of 1/2 a lime.
7. Add the ranch mixture to the cabbage and mix well until all of the slaw is coated. If you notice that you need more dressing, just make half of the original amount and add it to the slaw.
8. Mix in the cilantro to the slaw and season with salt and pepper to taste.
9. Warm your corn tortillas until they are soft. Place the fish in the tortilla and top with the cabbage slaw.
10. Take your lime wedges and put the juice of one wedge on each tortilla, and start fueling strong!

Berry Lime Fruit Salad

I cannot believe that Labor Day is next weekend. I am excited for an extra day off of work, but sad because that means summer is coming to a close. Was this the fastest summer for anyone else? I am not quite sure where it went.

Labor Day seems to be a good time to get together for cook outs. If you plan on attending a Labor Day get together, I have the perfect dish for you to bring – Berry Lime Fruit Salad. I came up with this recipe last weekend after seeing that all of the berries in my local grocery store were on sale. An "On Sale" sign in the produce aisle, is always an open invitation to buy more and to not feel as guilty about spending the money! 

This fruit salad is filled with antioxidants. I’m sure you’ve heard the phrase, but do you really know why you should be consuming them? Every day we come in contact with chemicals and pollutants that cause our cells to weaken. The weakened cells, also known as free radicals, attempt to take over the whole body and make us susceptible to chronic diseases. No need to freak out, though. You can do your body a favor by fueling  with antioxidants to combat the free radicals. Not only do antioxidants strengthen your immune systems, but they also prevent inflammation and aging! Good bye to Botox, and say hello to antioxidants.

Even if you don't have any Labor Day parties to attend, give this recipe a try. It is great to snack on, and you can easily make this into a kick-starter breakfast by mixing the fruit salad with some plain Greek yogurt. Keep fueling strong. 

                                                            Berry Lime Fruit Salad
                                                                       Serves 4

Ingredients

1 Pint Strawberries, Rinsed and quartered
1 Pint Blueberries, Rinsed
1 Pint Raspberries, Rinsed
2 T Blackberry Preserves (I prefer organic because it doesn’t have added sugars)
Zest of 1 Lime
Juice of ½ a Lime

Get Cookin’

1.   Place all of the berries in a large bowl

2.  Mix in 1 T of blackberry preserves, lime zest, and juice of one lime

3.  Chill for 1 hour

    If you want more information on antioxidants, take a look at this article from Women's Health.