Slow Cooker Moroccan Chicken

Loving the slow cooker these days! This delicious one pot meal made my house smell like absolute heaven :) And it tasted even better :) Perfect for meal prep since it’s all clean and I can portion out individual meals into tupperware for the week! Meal preppin like a champ ;) You can also add in any other veggies you choose at the end, or serve it over rice or quinoa. Enjoy!

Makes 6 – 8 servings      Prep Time: 30 min      Cooking Time: 5 – 6 hours

Ingredients

1. 6 chicken breasts or 16 chicken thighs (uncooked)
2. 1 tbsp coconut oil
3. 1 onion, chopped
4. 1 tsp cumin
5. 1 tsp turmeric
6. 1/2 tsp coriander
7. 1 tsp cinnamon
8. 1/2 tsp cayenne pepper
9. 4 cloves of garlic, minced
10. 1 1/2 tbsp grated ginger (fresh)
11. 2 cups chicken broth
12. 3 medium sweet potatoes or yams, cut into 1 inch cubes
13. 2 cups mushrooms, sliced
14. 1/4 cup raisins (optional)
15. Salt and pepper to taste

Directions

1. Combine cumin, turmeric, coriander, cinnamon, and cayenne in a small bowl. Set aside.
2. In a large skillet over medium heat, melt the coconut oil. Brown each piece of chicken for approx 3 minutes on each side. Transfer to the slow cooker.
3. When all the chicken is done, add the onions and garlic to the pan. Saute for about 4 minutes. Add in the spices and stir around for another minute.
4. Turn off the heat, add in the chicken broth, ginger, salt and pepper and give it a good mix. Transfer to the slow cooker and pour over top of the chicken.
5. Cook on low for 3 hours.
6. Add in the sweet potatoes, mushrooms, raisins and cook on low for another 2-3 hours.
7. Serve it up and enjoy!!

Original Recipe: http://www.savorylotus.com/slow-cooker-moroccan-chicken/

Dijon Brussel Sprout Salad

Happy New Year!!! So many resolutions this year – including posting more of my lovely, edible creations. So here we go…starting off 2015 with a recipe that includes one of my favourite vegetables. We all know that nothing can ever take the place of broccoli. It holds a special place in my heart <3 but brussel sprouts are definitely top 3. Ok now I’m rambling…I’m sure you actually didn’t care what my favourite vegetables are…ANYWAY…Let me know how you like this salad!! :)

Prep Time – 20 min       Cooking Time – 40 min

Ingredients

1. 1 tbsp olive oil
2. 1 lb brussel sprouts
3. 1/2 cup unsweetened dried cranberries
4. 1/2 cup toasted pumpkin seeds
5. 2 tbsp olive oil
6. 1/2 tsp apple cider vinegar
7. 1/2 tbsp dijon mustard
8. salt and pepper to taste

Directions

1. Preheat oven to 400 degrees. Wash the brussel sprouts, cut off the ends and cut them in half. Throw them in a bowl.
2. Toss the sprouts with olive oil and some salt and pepper. Throw them on a pan and pop in the oven. Roast for about 30-40 minutes, flipping half way through. They should be nice and crispy.
3. While the sprouts are doing their thing in the oven, you can make the dressing. Mix together 2 tbsp olive oil, apple cider vinegar, dijon mustard and some salt and pepper. Set aside.
4. When the brussel sprouts are done, let them cool for 10 minutes then assemble the salad. In a bowl, toss together the sprouts, cranberries and pumpkin seeds. Drizzle on some dressing and your done!

Chocolate Protein Cupcakes

So these little chocolatey balls of heaven are my FAVOURITE dessert right now. I literally make them every night. Such a great high protein dessert leaving you going to bed full of yummy protein to keep you’re muscles growing all night :) You can also use any flavour of protein powder too. Mix it up! I’ll post some of my other flavour creations soon.

Macros for the whole batch (not including the frosting): 240 cal, 2.3g fat, 18.7g carbs, 36g protein

Makes 10-12 mini muffins     Prep Time – 5 min    Baking Time – 15 min

Ingredients

1. 1 scoop chocolate protein powder
2. 2 tbsp coconut flour
3. 1 tsp baking powder
4. 1 tsp cocoa powder
5. 1 tsp stevia
6. 1 tbsp sugar-free instant pudding mix (I used chocolate Jello)
7. 1/4 cup egg whites
8. 1/4 cup water

Directions

1. Preheat oven to 350 degrees.
2. Mix all ingredients up in a bowl. Pour evenly into 12 muffins in a greased mini muffin tin.
3. Bake for approx 13-15 min. Let cool for a few minutes and enjoy!

For Chocolate Protein Frosting

1. Mix up half a scoop of chocolate protein powder with approx 1/2 tsp of water. Very very slowly add the water til you get the right consistency. It’s a lot less water then you think ;) Spread on top of the mini muffins :)

Chicken Turmeric Soup

Woooooo done my exams! Fall semester is FINISHED and I’m keeping my little fingers crossed that I don’t have to go back in January. Yep….that means I might be done my degree! No big deal. Just need to get my marks back, make sure my GPA is high enough and then apply for graduation :) BOOM!! Going from dropping out of high school to finishing my undergrad in psychology is such a huge accomplishment for me. I cannot wait to just be done with school and move on to the next chapter of my life :)

Post exam excitement :) 

Fitness Update: Love love loving my new program with Erin Dimond Fitness. The workouts are fantastic and I’m actually slapping some muscle on my little body! The meal plan is also working out great :) I’m eating so much more protein, being totally consistent (minus the mini celebration I had last night for finishing exams…the champagne and poutine definitely did not fit my macros lol), and seeing results! I’m able to eat so many more foods that I wouldn’t have allowed myself to enjoy in the past. IIFYM – “if it fits your macros” is just the best way to eat. Nothing off limits :) Ya tracking everything I eat, weighing out my foods, and eating all my meals out of a tupperwear can be kind of annoying sometimes, but I’m feeling a thousand times better. Completely worth it in the long run. Just one of the little sacrifices I have to make in order to reach my fitness goals. Hopefully a fitness competition is in my future sometimes soon:)

Ok so back to the important stuff….this soup. Ohhhhh my gooooooodness. My mum and I have really gotten on the soup train lately. Making a big batch of yummy soup on Sunday night is a great way to ensure you’ve got something healthy to eat when you’re short on time during the week. If you know me at all, then you know one of my favourite health quotes is “fail to plan, plan to fail.” Making healthy eating as easy as possible is so so important. Homemade soup = simple healthy living :) Enjoy!!

Makes 6-8 servings      Total Time – 1 hour

 Ingredients

1. 4 cups cooked chicken breast, chopped
2. 2 tbsp coconut oil
3. 1 bulb garlic, minced
4. 1 onion, chopped
5. 2 cups mushrooms, sliced
6. 1-2 tbsp turmeric
7. 1 medium leek, sliced
8. 3 cups kale, de-stemmed and chopped
9. 1-2 cups celery, chopped
10. 1-2 cups carrots, chopped
11. 1/2 cup miso paste
12. 5 cups water
13. 5 cups chicken broth
14. 1 lemon, juiced
15. 3 tbsp tarragon, chopped
16. 1/2 cup parsley, chopped
17. 1 tbsp onion powder
18. salt and pepper to taste

Directions

1. Start by dissolving the miso paste in 2 cups of hot water. This will take a few minutes so best to do it first.
2. Heat the coconut oil in a large soup pot. Add garlic and onions and cook until the onions soften. Next add in the celery, mushrooms, leeks, and carrots. Saute for 5 minutes. Sprinkle the turmeric, salt and pepper on top and give it a good stir.
3. Add the dissolved miso paste, chicken broth and remaining water. Bring it to a boil, reduce to simmer, cover and let it do its thing for about 20 minutes.
4. Next, add in the chicken, lemon juice, tarragon, parsley, kale, and onion powder. Let the soup simmer for another 10-15 minutes until the kale is wilted and soft.
5. Serve it up and enjoy!

Katie’s Sweet Potato Chilli (Vegetarian)

Thank you thank you thank you to my good friend Katie for this suuuuper simple, but incredibly delicious sweet potato chilli recipe! I seriously have no idea how she has time to even eat, let alone cook up an amazing chilli. Katie, you’re such a gem…mwah!

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Prep Time – 15 min       Cooking Time – 20-30 min

Ingredients

1. 2 cups onions, sliced
2. 2 sweet potato, peeled and cut into cubes
3. 2/3 cup zucchini, diced
4. 1 can black beans
5. 1 can (28oz) diced tomatoes
6. 1 tsp cumin
7. 1 tsp salt
8. 2 tsp orange zest
9. 1 cup chicken broth or water

Directions

1. Combine all the ingredients in a big soup pot and bring to a boil. Reduce heat and let simmer until the sweet potatoes are soft.
2. Remove from heat, serve it up and enjoy!

Original Recipe: http://chocolatecoveredkatie.com/2012/01/05/sweet-potato-chili/

Rosemary Sweet Potato Stacks

Ohhhhhhh my goodness! Ok I finally have a moment to breath after midterms. And I finally get to share some of the recipes I’ve been cooking lately!! As well as an update on my Jamie Eason Livefit training program :) Wooooo I’m almost done!! In the last half of week 10 right now. Although I’m not following the diet plan religiously, I’m absolutely LOVING the training plan. Now that intervals, more variation, and some fun new exercises are added in, I’m totally excited to hit the gym every day and leave with a big smile. Buuuuuut what’s new haha I’m always leaving the gym with a smile.

I also need to share one more thing: my absolute LOVE for spinning at Cadence Cycling Studio. If you live in Vancouver and need an extremely challenging cardio workout, please go check them out!! Katie and I hit up a noon class yesterday with Tash before I had to head off to my exam and I don’t think I’ve ever sweated so much in my life. The music was fantastic, the energy is so positive, and you leave feeling like you got a seriously fun, amazing workout! So so so in love :)

These sweet potato stacks were one of my contributions to Thanksgiving dinner this year. Instead of doing regular mashed potatoes (which not too many people in my family actually like), I suggested I make a sweet potato dish! I made some with parmesan cheese and some without – my sister and I both don’t eat dairy. And holy my goodness they were SO good!!! I was eating them for leftovers for a few days and never got tired of them :) Absolutely FANTASTIC recipe!!! Plus they look so cute ;)

Makes 6-8 servings      Prep Time – 20min     Cooking Time – 50min

Ingredients

1. 5-6 large sweet potatoes
2. 3 tbsp coconut oil
3. 2 tbsp grated parmesan cheese (optional)
4. 2 tbsp fresh rosemary, chopped finely
5. unrefined salt and pepper

Directions

1. Preheat oven to 375 degrees.
2. Peel your sweet potatoes and thinly slice them. Throw the slices into a large bowl.
3. Next, melt the coconut oil in the microwave. Pour over the sweet potatoes, along with the parmesan (if using), rosemary and salt and pepper to taste. Mix around until the sweet potatoes are well coated.
4. On a parchment paper lined baking sheet or a greased muffin tray, stack up the sweet potato slices about 5 or 6 high. They will shrink down a bit when cooking.
5. Pop in the oven and bake for around 45-50 minutes or until the edges are golden brown and the centre in tender.
6. Let cool for 5 minutes and serve up :) Top with some extra grated parmesan and rosemary if you like. Serve right away.

Original Recipe – http://www.kimshealthyeats.com/rosemary-sweet-potato-stackers/

Carrot Cake Protein Bars

Before I say anything – Happy National Dog Day to my one and only Shasta! She’s the biggest pain in my ass who brings me so much joy all at once! I honestly don’t know what my life would be like without her :) Love you my little monster xoxoxo!

Ok now down to business – what’s going on in Alicia’s life?! Well I finished Phase 1 of Jamie Eason Livefit Trainer. Weeks 1 to 4 were pretty simple….too simple for me :P so I added in a lot of my own cardio, intervals, abs and a few other things. But stuck to the weight program pretty religiously. I’m very happy with the progress so far. But seriously looking forward to things getting more challenging in phase 2 :)

I got the recipe for these bars off Jamie Eason’s recipe list on bodybuilding.com. The nutritional info is all on that website. I switched it up a bit though to avoid oat flour and whey protein. Since I can’t have any dairy (including whey…booooo), I’m stuck with using plant based protein for everything. So Vega it is!

Makes – 16 bars    Prep Time – 5 min    Baking Time – 20 min

Ingredients

• 1/2 cup brown rice flour
• 1/2 cup quinoa flakes
• 2 scoops Vanilla Protein Powder (I used Vega)
• 2 tsp cinnamon
• 1/2 tsp baking soda
• 1/4 tsp salt
• 1/8 tsp allspice
• 1/8 tsp nutmeg
• 4 egg whites
• 1/4 cup stevia
• 2 4oz jars carrot baby food
• 2 tbsp water

Directions

• Preheat oven to 350 degrees
• Mix first 8 ingredients (dry ingredients) together in a large bowl.
• In another small bowl, mix together egg whites, stevia, carrots and water.
• Combine your dry and wet ingredients. Pour into a greased 9×9 pyrex dish. Bake for 20 minutes :)
• Let cook and cut into 16 squares.

Vanilla Protein Icing

• Mix together: 1 tbsp almond milk with 1/2 tbsp vanilla protein powder. Pour over top of protein bars :)

Summer Rainbow Coleslaw

What a weekend!!! So so so proud of Kari for KICKING ASS at the INBF Fitness Competition on Saturday.  She scooped up second place in her Figure Tall division. Woohoo congrats Kari!!!

 

 

 

Makes 6 servings     Prep Time – 20 minutes

This delicious Rainbow Coleslaw is the perfect addition to any BBQ!! It was a nice change from the usual mixed greens or caesar salad that usually goes along with a yummy Turkey Burger – check out Kari’s Turkey Mushroom Burgers for a great healthy burger recipe!!

Ingredients for Salad

1. 3 cups shredded cabbage
2. 1 cup grated carrot
3. 1/2 cup green onions, sliced
4. 1 1/2 cups sugar snap peas, chopped on diagonal
5. 1 of each red and orange pepper, sliced into thick matchsticks
6. 1 cup cilantro, chopped

Ingredients for Dressing

1. 1/3 cup olive oil
2. 1/4 cup lime juice
3. 2 tbsp white balsamic vinegar
4. 1 tbsp honey
5. 1 tbsp ground cumin
6. 1/4 tsp pepper
7. pinch of unrefined salt

Directions

1. To make the dressing, whisk together all dressing ingredients and set aside.
2. Throw all your chopped up salad ingredients into a large bowl.  Pour the dressing over the veggies and give it a good mix. Serve and ENJOY!

NOTE – Make sure you dress the salad at least 20 min ahead of time so the veggies have a chance to absorb the flavour of the dressing.

Original Recipe – http://www.tablespoon.com/recipes/rainbow-slaw-salad/cb5b88d0-b382-4f29-94c8-33b7890e095c

Kari’s Turkey Mushroom Burgers

Thank you, thank you, thank you to the gorgeous Kari Krystalovich for this amazing guest post!  What an delicious, clean recipe that is designed to impress!! Kari is now less then one week from her second bodybuilding figure competition and she couldn’t look any better.  I’m excited and honoured to get to go watch her rock the stage this Saturday!! Good luck Kari!!!

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Ingredients for Turkey Burger

1. Ground turkey breast
2. 1 egg
3. Sweet onion, chopped
4. Red peppers, finely chopped
5. Garlic, minced
6. Fresh basil, chopped
7. Spices – Dill, chives, thyme, sea salt, pepper and red pepper flakes

Ingredients for Mushroom “Buns” & Toppings

1. Portobello mushrooms
2. Spinach
3. Goat cheese
4. Green onion, chopped
5. Avocado, sliced
6. Optional – pickles, sprouts, mustard, tomatoes, etc

Directions

1. Combine all the burger ingredients in a large bowl. Give it a good mix. Form into patties and grill in a pan or on a BBQ until cooked through.
2. To make the mushroom buns, throw the portobello mushrooms on the BBQ and grill until soft, flipping halfway.  This will take almost as long as the burger patties.
3. To assemble the burgers, place a turkey patty on top of a grilled mushroom and top with spinach, cheese, green onion, avocado and whatever other burger toppings you desire :)

Neapolitan Protein “Ice Cream”

WTF?! This is AMAZING. Why have I never made banana ice cream before?! It is my new go-to after dinner/bedtime snack :) It’s honestly really filling too…I had trouble finishing this bowl. But don’t worry…I persevered and got through the whole thing ;)

With summer right around the corner and the weather starting to warm right up, ice cream season is upon us. Just because you live a healthy lifestyle doesn’t mean you should miss out on yummy summer treats ;) Problem solved with this amazing ‘ice cream’ dessert.

Makes 1 serving      Total Time – 5 minutes

Ingredients

1. 1/2 frozen banana
2. 4-5 large frozen strawberries
3. 1/4 cup almond milk
4. 1 scoop chocolate whey protein powder (or casein)
5. 1 drop stevia
6. Optional Toppings – cocoa nibs, dark chocolate chips, nut butter, coconut flakes, fresh berries

Directions

1. In a blender, throw in your almond milk, frozen banana (cut into smaller pieces), strawberries, protein powder, and stevia.
2. Pulse on high until combined.  You may need to add some more almond milk slowly if it really won’t blend.  You also may need to open up the blender and give it a stir after every few pulses.
3. Once it’s allllll blended up, you can pour or scoop the ice cream into a bowl.  Add your desired toppings and voila!! Dairy-free, gluten-free, sugar-free, high-protein, guiltless dessert!