Monthly Archives: March 2015

Sweet Potato and Avocado Soft Tacos

 

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Okay, I’ve been terrible with posting my favorite recipes lately!  I have so many that I need to catch up on share with you guys!!  When I made this – I couldn’t get enough.  I rarely take credit for coming up with these things on my own.  I usually do a search for something I’ve got a hankering for or I check one of my favorite blogs and then make a couple of changes to make it a bit more of my own.  Everything I try off of this blog is outstanding!!  I found this one on one of my favorite blogs – Love and Lemons, and made just a few changes.  The yogurt sauce is out of this world!!  Save the leftovers of the yogurt sauce and use it on other things, because trust me – you’re gonna want to.  This is also a great way to sneak in some veggies into taco night!!

You will love this one!

Ingredients
  • 1 medium sweet potato, cubed
  • 1 teaspoon olive oil
  • ½ teaspoon chile powder
  • 1 cup cooked black beans
  • 1/2 cup corn
  • 1 small avocado, diced
  • Green peppers diced
  • salt & pepper
  • 4-6 corn or flour tortillas
  • optional: ¼ cup feta or cotija cheese
  • optional: 1 small roasted jalapeño, diced
  • optional – pepper jack cheese
  • optional – green onions to top
avocado yogurt sauce
  • ½ cup greek yogurt
  • 1 small avocado
  • ½ clove garlic
  • juice of 1 lime
  • salt & pepper
Instructions
  1. Preheat oven to 400° F.
  2. Toss sweet potato cubes with oil, chile powder salt & pepper, and spread in one layer on a baking sheet. Bake for 20 minutes, or until golden brown. Remove sweet potatoes from the oven and set aside.
  3. Throw in the corn and black beans over low to medium heat to cook through.  You can also place these in a microwave safe container and heat up a little.
  4. In a small food processor, blend together the yogurt, avocado, garlic, lime juice. Blend until smooth. Taste and adjust seasonings.
  5. Assemble tacos with roasted sweet potatoes, diced avocado, black beans, scallions and cheese. Serve with avocado yogurt sauce.

Avocado Coconut Bars

 

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It’s almost St. Patricks!!  Green beer, leprechauns, lots of drunk people, oh, the list goes on and on…  I’ve made so many green things lately, but haven’t had a moment to post everything, so lots of greens coming your way!

I did make these for my people coming to class tomorrow!!  So, I thought I’d share this one with you guys.  I found the original recipe on Rajas Recipes.  She added mint, but I kept mine without the mint flava flave.  I might have eaten 3 already.  So good, so easy, and no bake!

GREEN LAYER INGREDIENTS
  • 1 Hass avocado
  • 1/4 c. honey
  • 6 T. coconut oil, melted
  • 1 1/2 c. shredded coconut
  • 1/8 cup coconut sugar
  • 1/2 tsp vanilla extract
  • dash of salt
CHOCOLATE LAYER INGREDIENTS
  1. 1/4 c. coconut oil
  2. 2 T. honey
  3. 1/4-1/2 cup of chocolate chips
  4. 1/4 t. vanilla extract
  5. dash of salt
GREEN LAYER INSTRUCTIONS
  1. Line a 9×9 inch baking dish with foil. Place all ingredients in high powered blender (such as a Blendtec or Vitamix) or a food processor. Blend until smooth. (You can puree it if you want, but I like mine to have little flecks of coconut still.) Smooth mixture into prepared dish and stick in the freezer.
CHOCOLATE LAYER INSTRUCTIONS
  1. In small saucepan, melt coconut oil and honey over low heat. Remove from heat and stir in remaining ingredients. Pour over chilled bottom layer and return to the freezer for about 15 minutes, or until the chocolate layer is hardened. Remove from foil and cut into bars. Store covered in the freezer.

 

 

Client Spotlight – Kate Sorensen

 

kateI met beautiful Kate through Danielle, and Kate just took training/fitness/changing her life head on!  I immediately LOVED Kate.  She has a spunk, and a spark for life, an infectious positive outlook and a great smile.  Her attitude towards working out and bettering herself was spot on from day one, and she has just blown me away with her work ethic and results already!

In January I challenged my clients with a 6 week body fat challenge.  I measured all of the participants, weighed them in and then we took measurements 6 weeks later.  The results were amazing!!!!!! The people who really saw the difference were the ones that got their eating, cardio and weight training aligned.  I call it the trifecta…  And that is exactly what Kate did, AND she ended up winning the body fat challenge with flying colors!!!  Kate lost a total of 6 lbs and inches EVERYWHERE.  She lost 5% body fat in less than 6 weeks.  Incredible.  Only hard work, clean eating and the right attitude could get anyone that far, and Kate is an inspiration that anyone can reach new fitness goals.

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Kate is a student at Vanderbilt and wouldn’t let anything get in the way of her sessions with me. From traffic to slow Uber drivers, to snow – she made it to my house week after week, and if she was late because of any of the above, she took “homework” home and finished her workouts there.  Dedication and commitment has taken this amazing girl to new levels!!

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I can’t wait to see what Kate has coming next… She’s on the path to more fitness goals, an internship, and just more overall awesomeness!

Kate – thank you for letting me be a part of your journey – you are a blessing and an inspiration to me, and to many out there!!  Keep up the great work!!  I can’t wait to do another spotlight on you when even more of your goals are reached!

Here’s a little more about Kate’s fitness journey and a short bio to learn a little more about her…

Kate says, “I am most excited about feeling great when I wake up in the morning. I feel stronger and more capable than I did before, and I’m ready to take on other challenges career and school wise! Megan’s influence has been such a positive force for my self esteem and I always leave her studio feeling like a better person. She has an infectious personality and wonderful spirit! My goal is to run a 4 miles without walking at all, and to rock a new swimsuit in Florida this summer! Most of all, I’m excited to be Kate 2.0 and to live brighter and better. “

Kate is currently at Vanderbilt University studying Human and Organizational Development with a concentration in International leadership and Development. She also has a minor in Corporate Strategy to get her foot in the business door! She has lived in two other countries and traveled to 12, her favorite of which is Japan. Kate is very passionate about human rights and equality and hopes to be a good force of change, particularly for international women’s rights!

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                                AFTER

                      BEFORE

Megan’s Test Kitchen – Chocolate Avocado Banana Oatmeal Muffins

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Last night I decided to get creative.  I have been going HARD on the chocolate the last few days…oh to be a woman…  So, one final hoorah.  I just found out we are going to the beach in 2 weeks – ummm…not ready!!  The chocolate chips need to make their way out of my house. (And not through my belly!!!)

Some of you guys have had my chocolate chocolate chip avocado cupcakes that I won’t give the recipe to… (insert evil laugh).  So, I kind of re-created them in a little different form.  Nowwwww…that being said – I threw in a bunch of stuff and of course didn’t measure it, so I’m putting this down as I remember it.  1.  If they turn out terrible, I’m sorry.  2.  I guess this means I’ll have to make them again and adjust accordingly.  3. I’m not mad about number 2.

These turned out SO good.  They were ooey, gooey and so chocolaty.  I like to undertake mine just a little so you get a real gooey muffin/cupcake.  This one however needs no frosting.  I’m going to have give these little monsters away asap.  I need to keep thinking – beach in 2 weeks…beach in 2 weeks….  And I was so tempted to have one for breakfast this am!!  Beach in 2 weeks…

INGREDIENTS

  • 2 ripe bananas
  • 1 small avocado
  • 2 TBS honey
  • 1 egg
  • 1 tsp vanilla
  • 1/2 cup GF flour
  • 1/4 cup coconut sugar
  • 1/2 cup rolled oats
  • 1/4 cup coconut flour
  • 1/4 cup cocoa powder
  • 1 tsp baking soda
  • chocolate chips – as much as you want 🙂

DIRECTIONS

  1. Preheat your oven to 350.
  2. Mix all of the dry ingredients together and set aside.
  3. Cream the bananas and avocado together in a food processor.
  4. Add the rest of the wet ingredients and mix well.
  5. Slowly add in the dry ingredients and mix well.
  6. Pour in as many chocolate chips as you desire and mix in with a spoon.
  7. Line or spray your cupcake tin, and spoon evenly.
  8. Bake at 350 for 15 minutes or until the muffins are springy and come out clean when you toothpick one!
  9. Enjoy heaven in your mouth.  You’re welcome.

 

 

Paleo Banana Blueberry Bread

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This gorgeous bread is so good right out of the oven or the next day or the next or even the next day!  I’ve made this with chocolate chips and sweetened up in this picture with some blueberries.  You really can’t go wrong!  It’s a great breakfast treat or a snack, and it’s guilt free.  Feed this to anyone and they won’t complain that it’s “healthy.”

I found the original recipe on Healthy Food For Living, and really didn’t change much at all, so go for it!

Ingredients

  • 1/2 cup finely ground blanched almond meal
  • 1/2 cup coconut flour  – I didn’t have enough, so I used 1/4 coconut flour and 1/2 GF flour
  • 1/2 tsp ground cinnamon
  • 1 tsp baking soda
  • 1/4 tsp salt
  • 1/3 cup melted coconut oil
  • 1/4 cup honey
  • 4 large eggs, preferably organic, lightly whisked
  • 1 tsp pure vanilla extract
  • 1 cup well-mashed overripe banana (2 large or 3 medium bananas with black skins)
  • 1/2 cup blueberries (or an equal amount of dark chocolate chips, cacao nibs, walnuts, pecans, dried cranberries, etc.)

Instructions

  1. Preheat oven to 350°F. Lightly grease a 9 x 5 inch loaf pan. Line the bottom with a piece of parchment paper.
  2. In a large bowl, whisk together first 5 ingredients (almond flour through salt).
  3. In another large bowl, whisk together melted coconut oil, honey, eggs, and vanilla extract. Whisk in mashed banana.
  4. Stir wet ingredients into the dry and stir until fully combined. Fold in shredded coconut or add-ins of your choice.
  5. Evenly spread batter into prepared loaf pan. The batter will be rather thick.
  6. Bake for 40-45 minutes, or until a wooden tester inserted into the center of the bread comes out clean.
  7. Let cool in pan for 10 minutes. Carefully remove bread from the pan and transfer to a wire to cool completely.

Honey Glazed Salmon, Farro and Carrot Chips

 

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I’m gonna start by saying – MAKE THIS.  Yes, it might be soaked in butter, but who doesn’t love butter?  And a little butter isn’t going to hurt!  Especially if you don’t eat it often.  Also, carrot chips might just be taking the place of french fries.  I bought some gorgeous rainbow carrots at Trader Joe’s, and they just made gorgeous chips, and so so so good!!  I found the recipe on Popsugar Fitness.  Simple, beautiful, and great!!

Last night I had salmon that needed to be cooked, and found a great recipe for honey glazed salmon.  I mean – put honey on anything and I’m IN!!!!  I found this recipe on Damn Delicious, and it is exactly that, so I had to share.

As for the farro, I got it from Trader Joe’s and just followed the directions on the back.  SO GOOD.  This was the first time that I had farro, and I’m a fan!  I added in a couple of tbs of butter, salt and pepper and BOOM.

HONEY GLAZED SALMON

INGREDIENTS

    • 3-4 salmon filets
    • Kosher salt and freshly ground black pepper, to taste
    • 3-4 tablespoons all-purpose flour
    • 3-4 tablespoons honey
    • 2 tablespoons olive oil
    • Zest of 1 lime
FOR THE BROWNED BUTTER LIME SAUCE
  • 6 tablespoons unsalted butter
  • 2 cloves garlic, pressed
  • 1 (or more) tablespoon honey
  • Juice of 1 lime
  • Kosher salt and freshly ground black pepper, to taste

INSTRUCTIONS

  • Preheat oven to 400 degrees F.
  • To make the browned butter lime sauce, melt butter in a medium saucepan over medium heat. Cook, whisking constantly, until the foam subsides and the butter begins to turn a golden brown, about 3 minutes. Stir in garlic, honey and lime juice, salt and pepper, to taste; set aside.
  • Season salmon with salt and pepper, to taste. Dredge each salmon filet with 1 tablespoon flour and drizzle with 1 tablespoon honey.
  • Heat olive oil in a large oven-proof skillet over medium high heat. Working in batches, add salmon to the skillet and sear both sides until golden brown, about 1-2 minutes per side.
  • I also added a little more honey before I baked.  Place into oven and bake until completely cooked through, about 8-10 minutes.
  • Serve immediately with browned butter lime sauce and lime zest, if desired.
Carrot Chips 

INGREDIENTS

2 large carrots (or 3 medium)
1/2 teaspoon olive oil (or melted coconut oil)
1/8 teaspoon sea salt

DIRECTIONS

  1. Preheat oven to 350°F.
  2. Wash and peel the carrots. Using a mandoline slicer or a knife, tilt the carrot, and thinly slice diagonally to make oval-shaped pieces — if they’re too thick, they’ll be soft instead of crunchy.
  3. Place the carrot slices in a bowl, and toss with olive oil and salt.
  4. Lay the carrots in a single layer on a cookie sheet lined with a Silpat or parchment paper.
  5. Bake for 15 to 20 minutes, or until the carrots are dry and crisp. Watch them carefully toward the end, as they can burn quickly.

Quick Kale Chicken Salad

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I came home from errands today and was craving a kale salad.  Yes, I could have called Burger Up right down the street from me and paid $20 for their wonderful kale salad (I get it with salmon!), but I was like – hmmmm – I’m pretty sure I’ve got all I need at home.  Well, except for cranberries.  So, I stopped by the corner store, picked up some dried cranberries and voila!  I had it all.

I hear all the time “I don’t have time to eat healthy.”  Well, yes, yes you do.  Let’s be honest – that’s an excuse.  This salad took me 5 minutes to make, and I probably ate it even faster because it’s so good!  Sooooo – no excuses friends!  Just make sure you have the ingredients on hand, and you can whip this up in a jiff!

Honestly I just kind of threw all of this in – a handful of cranberries, cashews, and probably 1/4-1/2 cup of parm cheese.  Food process the kale down then mix everything else in!  Don’t overthink it or measure – just go for it!

INGREDIENTS AND DIRECTIONS 

2/3 bag Tuscan kale – food processed to chop (it processes down)
1/4 – 1/2 cup Parmesan cheese
Dried Cranberries
Cashews
Chicken shredded (buy some of the pre-cooked chicken from Trader Joe’s)

Citrus Vinaigrette –
Olive oil, squeeze half a lemon, squeeze 1/2-1 orange, 1-2 tbs of honey, pepper

Mix together well, pour over salad and enjoy!!