Bing-bop-boom-boom-boom-bop-bam--Bibimbap!

 This song still lives in my head rent free, love me some Kendrick, but that's not why we’re here. Today I'm sharing with you my love for Bibimbap. Bryant Lake Bowl has an incredible one, if you add an extra egg and bacon, it's the most amazing.

My love for that bowl brings me to this post. Well, really it was that we finally purchased a Zojirushi rice cooker, which lead us to the Asian Mall in Eden Prairie (incredibly grateful to have this near home). I might have snuck in a Mochi donut - which would require an entirely new post to rave about the delicious treats there, I digress, Bibimbap!

If you're unfamiliar Bibimbap (translated to mixed rice) is a wonderful and beautiful bowl of rice, seasoned sauteed veg, Korean marinated beef, a fried egg, and this incredible spicy sauce. You place all of the fixings on top of the rice, then mix everything together. It's incredible. 

I spent a good hour and half yesterday making this, it was a process. Not to mention the slight investment in gathering all of the ingredients. I was convinced I needed to find a faster way to make with less ingredients and less time. Then, I sat down to eat and OH my goodness. No, never, will I ever try to shortcut this recipe. Every chop, ingredient, every step was a million percent worth the effort. It's a slight labor of love, but a gigantic pay off. If you make this, don't shortcut anything and know that you'll have an incredible rice bowl of deliciousness for days. I'm eating one now for breakfast as I type this out.

Here's the recipe from the blog recipetineats.

Only changes I made, used 1 large carrot, 1 zucchini (it's all I had on hand) added bok choy to the spinach and didn't add bean sprouts b/c I don't like them. Which is another great thing about this bowl, adapt to your liking! 

If we live close and you want to make, you can borrow the ingredients - I feel like the gochujang paste itself is a lifetime supply!

Only a Decade Later

All fun & games before 2 hour practice

Am I really updating a blog, 10+ years after the last post? Suppose I am. Funny enought, I use this blog quiet often for recipes, so I'm stashing this one here for me - and for you - for later.

Here's a recipe I've created and eat on the regs. It's a superfood bowl, I'm still thinking about naming it something like, The Queen Bee Bowl, The Glow Bowl, or. .just breakfast. 

It checks all of the boxes for me, and is SO delicious. It's an easy one to sub in or out based on your liking and whatever is in the pantry.

✔High in Protein – Supports muscle recovery, satiety & metabolism.
✔ Rich in Omega-3s – Fights inflammation & supports brain health.
✔ Packed with Antioxidants – Protects cells & boosts immunity.
✔ Great for Gut Health – High in fiber + probiotics for digestion.
✔ Blood Sugar Friendly – Cinnamon & fiber balance energy levels.
✔ Naturally Sweet – No added sugars, just whole food goodness.

I generally eat this post swim days, after swim, for breakfast (except Fridays, iykyk). I also mod the recipe and cut by 25 - 50% to adjust macros if I'm having for a snack, or lunch, or girl dinner. Super easy to customize so use this as a guide to create your bowl.
_______________________________________________________

🌟 Ultimate Healthy Yogurt Bowl 🐝

A nutrient-packed, protein-rich, and antioxidant-loaded meal for energy, gut health, and overall wellness.

Ingredients:

• 1 handful each of any berries. I use blueberries, raspberries, strawberries
• 1/2 of a mango
• 1 T chia seeds
• 2 T hemp seeds
• 1 cup of your favs yogurt; I use Fage 0% Greek or Siggis Vanilla 0% (my favs)
• 1/2 scoop of vanilla (or any flavor) protein powder - 12g protein boost!
• 1/2 t of ceylon cinnamon (antioxidant & blood sugar support)
• 1 t cacao nibs (magnesium & flavonoid boost!)
• 1 t ground walnuts or whole, doesn't matter (extra omega 3s!)
• 1/2 - 1 T bee pollen (wide range of nutrients & antioxidants)

🌿Bee Pollen Note: 🐝

Try 1/2 t first, then work up to 1 t or 1T over time.

🛠️How to prepare - In your big favorite bowl:
Mix protein powder into yogurt first

Layer in fruit

Sprinkle chia, hemp, flax, walnuts, and bee polen

Top with cacao nibs and cinnamon

✨Bonus info:
I also make this into a big salad, minus the things that wouldn't gel well, i.e. yogurt, protein powder, cinnamon, cacao) and add chicken breast of any protein of choice, and use homemade or Girard's Champagne dressing.

Little Desserts for Big Muscles

During prep I omit most dairy from my diet and strip down to the basic clean foods, this works extremely well for my body and helps me to keep me eating simple. 

Off-season I’m learning that I can pull these things back in – in moderation. Enter back in no fat Greek Yogurt. I get tired of meat as my protein source (read lazy), try not to have more than 1 protein shake a day and find a serving of Greek yogurt in the afternoon is the perfect fix. I like to switch up the flavor and add different protein or SF / FF pudding mixes into it. I limit my artificial sweetener consumption and this is one of the places that I allow it (offseason).

By far my two favorites have been Butterscotch and Cheesecake, if you’re able to resist and let it chill in the fridge for a bit the yogurt thickens and changes consistency. So good!

• 1 cup 0% Plain Greek Yogurt
• ½ - 1 TBL SF/FF pudding mix (dry)
• ½ scoop of ISO Z5 Vanilla Protein Powder by Complete Nutrition

Mix, chill, enjoy!

Gluten Free Beef and Broccoli - Clean and Prep Worthy!

Soooo a few changes since I've started this blog; We eat meat (read - not vegetarian) and I've started bodybuilding. That's it in a nutshell.

Today this recipe goes out to my peeps in prep. This is contest season and mostly all of my gym friends are in prep getting all lean and mean.

Recipe can be found here:
http://glutenfreebetty.blogspot.com/2008/10/beef-and-broccoli-gluten-free.html

I follow the preperation but with these measurements and ingredients.

It kicks baked chicken and tilapia's ass!!!!!

1 pound lean grass feed steak OR chicken OR pork OR shrimp

1/4 plus 1/8 cup tamari 

1 Tablespoon Sugar Free Syrup

3 1/2 Tablespoons cornstarch

2 1/2 cup cold water

16 ounces frozen broccoli florets

3 cloves minced garlic

1/2 teaspoons sesame oil 

Also good served with rice or shiritaki noodles *super low carb*, don't know about Shiritaki??? 

Chocolate Peanut Butter Coconut Cream Frosting

I have a serious love for all things coconut and this is at the very tippy-top of my list.

During show prep I was all kinds of "free" or "low" and often times "no". This type of restriction coupled with cravings kept me either out of my mind or creatively seeking concoctions in the kitchen.

Mission: Must have something sweet and satisfying without killing my low carb, low fat, no fun prep diet.

Voila, Coconut Cream Frosting.

1 Can - Trader Joe's Coconut Cream
1 Tsp - Vanilla Extract
2 TBL - Peanut Butter
2 TBL - Unsweetened Cocoa Powder

The night before making place coconut cream can in fridge to chill (this helps with the frosting consistency). Once chilled, scoop out coconut cream into bowl careful not to get the liquid at the bottom of the can. Whip with beaters. Stir in unsweetened cocoa powder, add peanut butter and vanilla and whip again with beaters until well mixed. I always eat a spoonful right away then place in the fridge for later, mostly I'm back with a spoon in 5 mins.

The great thing about this recipe is that it has a great healthy fat which satisfies cravings and doesn't set off any further cravings for sugars or fat, it's also dairy free, sugar free, low carb. If you need it sweetener, just add whatever sweetener you use.

Happy Nutrition Facts - Servings size 1 Tablespoon

Calories	Carbs	Fat	Protein	Sodium	Sugar

Per Serving:

40

1

4

1

10

0

Overnight Chocolate Oats - It's what's for breakfast Yo!

I love breakfast and it's the one meal that I will never, ever, ever skip. I don't think i could and still be a nice person. 

I have skipped breakfast a couple of times, but not on purpose. When doing fasted cardio in the AM if my gym time gets pushed back - I'm a hot mess afterwards. It's not pretty and lesson learned!

With the new year comes new resolutions commitments. One of my commitments for this year is to respect more what my body is telling me when I eat, "insert digestively aggravating food here", and simply, not eat it.

This has lead me to be dairy, gluten and legume free - for now. So far it has worked wonders in my physical overall health and an unexpected benefit to my mood as well. I'm less (bitchy) moody throughout my day.

I try as much as possible to prepare my meals in advance. This is a great throw together breakfast to make the night before. I've also made and eaten a couple of hours later with it being just as good.

My version:

1/3 cup GF oats

1 to 1 1/2 cup Coconut Milk - I use Trader Joe's brand or So Delish

Frozen banana - *melt and smash

About 1 TBL of cocoa powder

2 TBL Chia Seeds

Splash of vanilla

Sprinkle of cinnamon

Sweetener of choice to taste, if needed

* I buy bananas by the boatload and freeze, they are a great way to sweeten anything. Take a frozen banana and melt, gives you a carmelie, sweet - undeniably whole food sweetener. 

** i'm really tired of the "what's best for you sweetener" debates

Original recipe:

http://ohsheglows.com/2010/04/08/easy-vegan-overnight-oats/

Push.

There are many things that inspire me to work hard in life. The moment when you feel like you can't possibly do one more thing for the day then - push - it's done; that is when I find my peace. The space in time that you know you just did something, above what you mentally were telling yourself you could or could not do.

There's a gal I know who I've looked up to for a few years now, Sara Christensen. Sara has been someone that has inspired me to always do better, be better. Someone who I see always pushing in a new direction, growing and creating. Sara has created Shine Healthy Living and will be opening a studio in So Cal soon. Sara shares below what brought her to a better way of life and what her inspiration has been. Thanks SC!!!

Sara and her boyfriend, Nate, in Sedona, Arizona

Don asked me to share with you my vision and big idea for Shine Healthy Living, a business that I'm really excited about opening in Southern California. Health and fitness has always been a part of my life to some degree or another, but a slight health scare several years ago drove me to dig in deeper and really do my homework.

What I found was alarming and a huge wake-up call.  I realized that living a stressful life and eating the standard American diet was just about the worst thing I could be doing for my health. I thought I was taking pretty good care of myself with my vegetarian diet, normal weight, and pretty active life - but the insane stress and inflammation I was creating in my body with what I was eating was really taking it's toll. 

I made some radical changes in the stress-reduction area: I sold the business that I ran and owned for 10 years. I got divorced. And I put the care of myself first via regular exercise and the very best nutrition. I got certified and started teaching Spinning and Zumba. I started eating mostly organic fruits and veggies and made a fresh, green veggie drink part of my daily diet. I stopped eating dairy and white flour. It was the best I had felt in my entire life - both mentally and physically! 

Then I started thinking how I could bring this knowledge and good feelings to others. Shine Healthy Living is going to be a place where people can go for fitness, friendship, and fun. The fitness component will be a offering of many different types of group exercise classes (indoor cycling, yoga, boot camps, Zumba, pilates) and small group personal training. There will be an emphasis on educating people on whole food nutrition via seminars, recipe sharing, cooking classes, and grocery store tours. 

For those people who are serious about their health and need a little extra help, we'll have coaches available to work one-on-one with people on creating health plans - and then sticking by their side to put those plans into successful actions. All that good stuff will be done with a huge emphasis on fun and laughter and celebrating each other. Think of it as recess for adults! 

Please visit us at www.shinefitstudio.com.  I invite you to join in on the fun!

The Protein Pancake

With the new workout regiment comes a new eating regiment. I've never really done things halfway and tend to jump in full force.

This recipe comes from an amazing friend, who like me, has no idea of what slowly easing into something means and goes straight away for the top (eh hem, CMG).

My breakfast consists of a serving of protein, a complex carb and a simple carb, along with copious amounts of coffee. This pancake, topping and a cup of coffee do the job marvelously.

The best part is the kids love it and I couldn't be happier with that.

Ingredients:
4 egg whites (can reduce to 2 or you can use egg whites in carton)
1 whole egg
1/2 cup uncooked oats
1/2 banana
1/2 to 1 scoop of protein powder of choice. I use vanilla or pumpkin protein powder for this
Cinnamon - as much as you like, I use a ton (optional)
Capful of Vanilla

Variation: you can sprinkle in pumpkin pie spice for a pumpkin pancake, add some pumpkin too.

Waffle option: I make these into waffles over weekend, store in fridge and pop into toaster during the week.

Topping:
Mash up other half of banana or eat plain.

Use a small amount of coconut oil to grease your pan. Blend all ingredients together (or whisk) and pour into heated greased pan. Let pancake cook, cut into fourths and flip each section. Top with banana, yogurt, or enjoy plain!


Fine print: The actual pancake does not look as beautiful and tempting as the one pictured but come on, the one picture would have you doing cardio for two hours to burn off and no one really likes two hours of cardio.

Changing Direction (but no pivoting and cutting)

I blew out my ACL on July 4th and tore my medial and lateral menisci. Had the reconstruction on the 18th and began recovery. It wasn't pretty. I don't take well to resting and recovery. I wasn't able to workout. It was depressing.

When I finally stopped feeling sorry for myself, I resolved to the fact that throughout the next six months I'd have to find a new way of working out. Under strict orders from my PT and surgeon I could not cut or pivot, jump or run. 

I decided to go back to my roots and weight train. Found a great trainer, a routine, a new eating plan (and new obsessive goals). Ohhh do I feel better. 

It took one week, one workout back at the gym to feel better. I honestly don't understand how people do not move their bodies in exercise (medical limitations excluded, I do get that). How can you not want to feel better than your current state - whatever that current state is? I am so much of a better person, better mother, better partner, better employee and just a better version of me when I work out. I sleep better, eat better, fit into my clothes better. I honestly think it's the only hour in my day that my mind isn't doing ten twenty fifty things.

I've never once worked out and thought, "Wow, that was a waste of time".

So, why do you workout? Maybe a better question for yourself - why are you not?

Vanilla Chai Shake

My Vitamix has me in a whirl this weekend. So far I've made; hummus, chocolate avocado pudding and pops, almond milk, green smoothies (this one needs work), orange sorbet and this amazingly delish shake.

This shake really is incredible, the perfect blend of chai spices to sweetness. I drank mine in about two minutes. Didn't have ground cardamon so I crushed a pod and threw it in. Added a bit of honey, which made it a bit too sweet for me, next time I'll omit.

A must make for anyone that loves chai! I'll for sure work this recipe into an ice cream.

http://chocolatecoveredkatie.com/2012/04/27/vanilla-chai-breakfast-shakes/

Summer Melt and Coolin Down - Orange Sorbet

I thought that my ice cream, sorbet, cold stuff addiction was due to being prego's over the summer with both kids. What I've come to realize is, I just love cold, fresh, simple ingredient stuff when it's hot.

Today's cool down of choice was a two ingredient orange sorbet using my  (drum role and angel chorus please),  VITAMIX! I'll have to write a separate post of how in love I am with this thing and keep a running list of stuff I've whipped out. Today was avocado fudge pops, sorbet, hummus and a green smoothie.

Any high powered blender I'm sure will work, if it can crush ice, you'll be okay.

2 oranges, peeled, halved, seeded
2 Tablespoons sugar - I used evaporate cain juice
4 cups ice cubes

1. Place all ingredients into Vitamix / Blender in the order listed and secure lid
2. Blend and serve immediately

Nutrition: per 1/2 cup serving: Calories: 37, Total Fat: 0g, Saturated Fat: 0g, Protein: 0g, Fiber 1g, Carbohydrates: 9g

Summertime Glide - Edamame Hummus

I love summertime foods. Fruit, hummus, salads, fresh veggies, farmer's markets, CSAs, gardens - all of it is perfect; and we've seemed to glide right into the summer love.

Tonight I'm filling you in on Edamame Hummus. I doubled the batch and my kids plowed through this in less than ten minutes, next time I'll triple it. Really, just one batch of this is certainly not enough.

This hummus has a fluffly texture which kind of reminds me of whipped cream cheese. I honestly don't think I changed anything about the recipe, it's excellent as is and nice change from the usual standard.

Recipe here

Make sure to buy GMO free soybeans, there are far too many reasons as to why for me to get into so I'll leave you with this click here.

Cookie Dough Dip all Healthy Schmealthy

I'm not sure where to start with this one so I'll just say it. 

This is a post for a recipe, for a cookie dough dip that tastes really, really good and it's made with chickpeas, it's also healthy. Enough said.

Saw the idea on Pinterest among many, many other ideas that I can only pin and dream of getting to and ended up on this blog. It's a huge score for me, finally someone that doesn't use white flour, sugar etc and can still land on a pretty decent dessert and sometimes down right awesome.

I've made her voluminous oats for breakfast every morning this week, with cocoa powder and a few other things.. will post that too - it's like eating chocolate pudding. 

Recipe here

My mods:

Heat the chickpeas for the smoothest consistency. Once you get them hot, rinse in hot water and drain. Add to processor and mix as directed.

I'm not a fan of stevia at all and have tried to be.. used maple syrup the first time and evaporated cain the second. I measured out the sweenter and added slowly to taste. I added extra vanilla b/c I like it. Used homemade almond butter, peanut butter makes it taste like peanut butter cookie dough (which really isn't a terrible thing). I also added cocoa powder to the first batch and it was ridiculous good, tasted like brownie batter. Used pretzels to dip into that one. I chill it in the fridge for a few hours before eating and it's much better than when it's warm. I also added the oats.

This cookie dough recipe is great with graham crackers too. Enjoy!

Healthy Cookies (that are really really really great!)

There are not many healthy dessert recipes that I love and think are amazing, this might be the first on the list. I've tried so many times in the past to replace this with that, sub out blah for blah and settled on the fact that dessert should be full on, savored in small bites and eaten like you're living in France - whatever that means.

I however, do not have the discipline for eating like a Frenchy and have resolved myself to not make (or purchase) anything over the top decadent. If I do, you'll find me stalking the kitchen for any random item as an excuse to grab a bite here and there.

Made these tonight and they are excellent not to mention, they are butter-less, flour-less, egg-less and just about sugar-less.

Stalk my kitchen I shall, but this booty will still be able to button my jeans the next day.

Bon appetite!

http://www.101cookbooks.com/archives/nikkis-healthy-cookies-recipe.html

In Training and a Baked Pumpkin Oatmeal Recipe

In training. The past 4ish months I've been dedicating my oh-so-valuable free time to working out and getting my groove back. It's working. I hear people throughout my day talk about diet this, diet that. Plain and simple it is two things; what you eat- how much of it and exercise. Vigorous exercise. I'm not talking about walking on the treadmill or riding the stationary bike while reading a magazine. I'm talking about sweat pouring down your face stinging your eyes, feeling like you might puke if you push any harder yet still pushing yourself during every moment, further and stronger at each workout - kind of exercise. It works and it feels oh-so-good; so, that's why I haven't posted any recipes as of late - I've been kicking my own ass.

I have a list of stuff that I want to post up here to keep for easy reference and to share of course.. Cauliflower Mash, a new hummus recipe, Mexican Veggie Bake and a few others. For now, I'm sharing a great make ahead of time breakfast given to me by a great friend.

Baked Pumpkin Oatmeal

It's amazing, taste like pumpkin pie (I don't think it's a coincidence that she also gave me the crock pot apple steal oats recipe either). It's  easy, great to make ahead of time and best severed warm with a topping of Greek yogurt and a drizzle of maple syrup or berries (or all three!)

1 can of pumpkin

1/2 cup brown sugar (or whatever sug sub you use)

2 eggs

1 tsp pumpkin pie spice (i used a bit more, about 1.5)

1/2 tsp salt

3/4 tsp baking powder

1/2 tsp vanilla

1.5 cups milk (I used almond milk)

2.5 cups oats

Mix in order. Bake at 350 covered with foil for 30 mins and uncovered for another 15 - 20. Not sure on the pan size I used but it was a smaller glass brownie dish. This will make it thicker and need a longer cook time, go about 10 mins over and check from there. The kids went nuts over this too - Enjoy!

Bug Spray: not to be eaten.



Structural Formula for DEET

Get this...

“The EPA says that if used as directed, bug sprays containing DEET are not harmful to us, although long-term exposure is. When you spray it on your skin, it gets absorbed and eventually enters the bloodstream. It pumps through your nervous system and has been proven to kill brain cells, causing neurological damage. If you have heavy exposure to DEET, you may experience memory loss, headache, fatigue, muscle and joint pain, and shortness of breath.”

“DEET could be considered a poison, but the EPA feels that small doses are OK for us.” – uh really?

I read stuff like this and think, you’ve got to be kidding me. Help me to understand why on this earth I would expose my children to Deet or anyone for that matter.

Let’s take a page from history, before consumerism and a chemically charged world started replacing what worked and didn’t alter our DNA in the process.

Make your own bug spray recipe

I’ve tested this on our family along with our neighbor who gardens and really gets eaten up if she’s not wearing anything and it works great. The only difference is that I have to be mindful and reapply about every 3 – 4 hours (oh yeah, and it doesn't cause brain cell death).

I used the 50/50 witch hazel distilled h2o combo along with Citronella (about 30 drops), Cinnamon (about 10 drops), Lavender (about 20 drops), Peppermint (about 5 drops) and a good teaspoon of Jojoba Oil. Whole Foods sells 8oz bottles and spray tops along with the oils which I’m sure you can find at a coop too.

Now, go smell good and repel some bugs while keeping a healthy neurological system! :)

Apple Cinnamon Raisin Steal Cut Oats - Slow Cooker Style

A new friend of mine (who is awesome btw) and I had just gotten our butts handed to us in a yoga sculpt class and decide to walk over to Trader Joe's to grab a few groceries. As we walked over she was telling me how she was somewhere and people were talking and she was zoning.. the next thing she hears is "it tastes like pie", this immediately grabbed her attention (see why I like her) and she quickly listened in and wrote down the recipe that was being shared. Who doesn't love something that's healthy and tastes like pie?!

I made this today and yes, it taste like apple pie but better. It's not too sweet and if you add some yogurt it gets a luscious creamy consistency. The original recipe calls for sugar which we both agree is unnecessary.

This recipe makes a TON. Cut in half if you're not sure you can live on steal cut oats for a couple of weeks or, freeze half the batch and leave the other half in the fridge for breakfast each morning. Thanks go Hayley and her "things that taste like pie radar".

2 cups uncooked steal cut oats
6 cups water
2 granny smith apples, diced
1 cup raisins
1 T cinnamon and a few shakes more
1T vanilla
Couple of shakes of nutmeg (optional)

Place all ingredients into slow cooker and cook about 4 - 6 hours; stir every once in awhile.

Low Fat Homemade Hummus

I've screwed around with my hummus recipe for a couple of years and finally decided to post it.

I recently modified the recipe to make it low fat; although the olive oil and sesame oil is a good fat, I feel the quantity in most recipes is a bit excessive and not needed to make a great hummus.

The key to smooth hummus - heat your chickpeas and blend in food processor while still warm.

3 cloves garlic
3 cups of cooked Chickpeas, or 2 cans - rinsed, drained and heated
1/2 cup fresh squeezed lemon juice
2 T Tahini
1 T Olive Oil
1/4 cup cooking liquid
1/4 warm water - give or take, add slowly
1 T Cumin - I like cumin, add slowly and taste if you're not sure
1 tsp Sea Salt - add more little by little if needed

Heat chickpeas in liquid, peel garlic and whiz in food processor until minced. Drain chickpeas and save liquid. Add chickpeas to processor and blend, add all ingredients and blend until smooth. Add warm water little by little to thin out hummus - Enjoy.

3 Ingredient Healthy "Chocolate" Covered Raisins

I don't bake mainly for one reason, if it's in the house, I'll eat it. I'll manage to find reasons to cruise past the kitchen, grab a small bite and go on my way. Last night, I was craving something sweet after dinner and came across this recipe from Oh She Glows.

Since I don't have chocolate chips in the house (another reason I'd cruise the kitchen) I used Carob Chips. I buy mine at the coop and opt for the grain sweetened ones which make a great alternative to chocolate with less fat and sugar.

Only change was to use carob chips instead of chocolate and I left the raisins in the freezer until we were ready to eat. Was a perfect treat for family movie night.

Quick and Easy - Red Lentil Soup

I've recently returned back to work and it has been such a bittersweet week for us all. In preperation I wrote a list of quick weeknight meals that I could pull together as soon as I got home and have dinner on the table in a snap. This soup made it to the list, I love quick soups and love them even more for lunch the next day.

Heidi of 101 Cookbooks is amazing and lists her recipe here.

I made a few changes: skipped the shallots since I didn't have, added about 3 - 4 cloves of garlic, used 1/4 - 1/2 tsp of caynee instead of red pepper flakes, and skipped the salt since using a vegetable bullion.

I added a poached egg to each bowl and served. If you've never added an egg to your soup, now is the time for you to try this. I can not tell you how incredible this is, take my word on this and try it!

Great poaching instructions here.

The soup turned out wonderful and was the perfect comfort to a stressful (but great) first day.