French Toast Muffins

 

FRENCH TOAST MUFFINS 

SERVES: 12 (1 muffin each) 

Prep Time: 10 min. Cooking Time: 25 min. 

CONTAINER EQUIVALENTS (per serving): 1Y

Ingredients:

12 slices Gluten-Free Fresh Bread (or bread of choice) 

6 large eggs, lightly beaten 

½ cup unsweetened coconut milk beverage (I used almond milk)

3 Tbsp. pure maple syrup 

2 Tbsp. melted ghee (or butter) (organic grass-fed, if possible) 

¾ tsp. sea salt (or Himalayan salt) 

½ tsp. ground cinnamon 

¼ tsp. ground nutmeg 

1 cup chopped strawberries 

Directions:

1. Preheat oven to 350° F. Line a muffin pan with muffin papers. Coat with spray. 

2. Cut bread into ½-inch cubes. Place in a large bowl; set aside. 

3. Whisk together eggs, coconut milk, maple syrup, ghee, salt, cinnamon, and nutmeg. 

4. Gently fold bread and strawberries into egg mixture. Let soak 3 minutes, or until fully absorbed. 

5. Divide mixture evenly among muffin cups, lightly packing to fill air gaps. Bake for 20 to 25 minutes, or until golden brown and a toothpick inserted into the center of a muffin comes out clean. 

6. Serve immediately, or store refrigerated in an airtight container for up to 3 days.

SPECIAL EQUIPMENT: 

12-cup muffin pan 

Muffin papers/cupcake liners 

Nonstick cooking spray 

Spinach Herb Baked Chicken

 

Spinach Herb Baked Chicken Breast Recipe

This Spinach Herb Baked Chicken Recipe is a complete meal with juicy chicken breasts, tender seasoned potatoes and fresh green beans all made on just one pan.

Prep Time15 mins

Cook Time25 mins

Total Time40 mins

Servings: 4

 

Ingredients

• 1 lb. baby red potatoes, quartered
• 12 oz. fresh green beans, trimmed
• 3 large boneless skinless chicken breasts, pounded to an even thickness (using a rolling pin or heavy pan)
• 1 1/2 tbsp Avocado Oil, divided
• 1 tbsp Seasoned Pepper
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/3 cup mayo
• 1/4 cup shredded parmesan cheese
• 1 1/2 tbsp Spinach & Herb Seasoning

Instructions

• Preheat oven to 425 degrees F.
• Grab a large, rimmed baking sheet and add the quartered baby red potatoes and green beans. Drizzle with 1 tbsp Avocado oil and use your hands to evenly coat the potatoes and green beans with the oil. Season with 1/4 tsp salt and 1 tbsp Seasoned Pepper and then divide the potatoes and green beans on each side of the baking sheet, creating a space between the two where the chicken will go.
• Place the chicken on the baking sheet and drizzle with 1/2 tbsp Avocado oil, season both sides with the remaining salt and 1/4 tsp black pepper.
• In a small bowl whisk together the mayo, parmesan cheese and Spinach & Herb seasoning. Spread the mixture over the top of the chicken breasts in an even layer.
• Bake for 22 to 25 minutes, or until the chicken reaches 160 degrees F. If desired, turn the broiler on high for the last minute or two to brown the cheese topping (careful to not let it burn). Let chicken rest for 5 minutes before serving. Enjoy!

Nutrition

Ultimate Portion Fix containers: 1G, 1R, 1Y

Calories: 421kcal | Carbohydrates: 29g | Protein: 25g | Fat: 24g | Saturated Fat: 5g | Cholesterol: 68mg | Sodium: 630mg | Potassium: 1099mg | Fiber: 7g | Sugar: 5g | Vitamin A: 761IU | Vitamin C: 21mg | Calcium: 212mg | Iron: 4mg

Menu Plan Monday

It's a new week and a new menu plan!!

Breakfasts this week are: 

Bacon & egg breakfast bites 

French toast muffins with a protein (cottage cheese, eggs, bacon, etc)

Lunches are leftovers. If by chance, there aren't any, I have tuna on hand for sandwiches or tuna salad

Dinners:

Monday: Spinach herb baked chicken

Tuesday: Cream cheese & sausage stuffed peppers

Wednesday: Basil chicken in coconut curry sauce

Thursday: Lasagna roll-ups with a side salad

Friday: Creamy chicken soup

Dessert of the week: Avocado chocolate mousse

The weekends we eat up leftovers, have a take out night, and/or wing it!

 

Happy Thanksgiving!!!

 

It's been a tough year.

Today is not being spent as it has in prior years. Whether it be having to spend the day alone or not being able to put food on the table.....however

There is always something for which to be thankful 🙏 

I hope your Thanksgiving is filled with peace, love and great joy ❤

Turkey Taco Zucchini Boats

 

Taco Stuffed Zucchini Boats

PREP TIME:15 mins

COOK TIME:1 hr

TOTAL TIME:1 hr 15 mins

These low-carb stuffed turkey taco zucchini boats are so easy, a fun twist on taco night!

Ingredients

• 4 medium (32 ounces zucchinis, cut in half lengthwise)
• 1/2 cup mild salsa
• 1 lb 93% lean ground turkey
• 1 tsp garlic powder
• 1 tsp cumin
• 1 tsp kosher salt (or to taste)
• 1 tsp chili powder
• 1 tsp paprika
• 1/2 tsp oregano
• 1/2 small onion (minced)
• 2 tbsp bell pepper (minced)
• 4 oz can tomato sauce
• 1/4 cup water
• 1/2 cup reduced fat Mexican blend shredded cheese
• 1/4 cup chopped scallions or cilantro (for topping)

Instructions

• Bring a large pot of salted water to boil. Preheat oven to 400°F.
• Place 1/4 cup of salsa in the bottom of a large baking dish.
• Using a small spoon or melon baller, hollow out the center of the zucchini halves, leaving 1/4-inch thick shell on each half.
• Chop the scooped out flesh of the zucchini in small pieces and set aside 3/4 of a cup to add to the taco filling, (squeeze excess water with a paper towel) discarding the rest or save to use in another recipe.
• Drop zucchini halves in boiling water and cook 1 minute. Remove from water.
• Brown turkey in a large skillet, breaking up while it cooks. When no longer pink add the spices and mix well.
• Add the onion, bell pepper, reserved zucchini, tomato sauce and water. Stir and cover, simmer on low for about 20 minutes.
• Using a spoon, fill the hollowed zucchini boats dividing the taco meat equally, about 1/3 cup in each, pressing firmly.
• Top each with 1 tablespoon of shredded cheese. Cover with foil and bake 35 minutes until cheese is melted and zucchini is cooked through.
• Top with scallions and serve with salsa on the side.

Ultimate Portion Fix: 2G, 1R, 1B

Serving: 2halves, Calories: 269kcal, Carbohydrates: 16.5g, Protein: 29g, Fat: 11.5g, Saturated Fat: 4.5g, Cholesterol: 87.5mg, Sodium: 764.5mg, Fiber: 5g, Sugar: 7g

Menu Plan Monday

 

Breakfasts this week: 

Breakfast pizza bagel

Breakfast enchiladas

Lunches are generally leftovers. If, for some reason, there aren't any, I have tuna and eggs on hand for sandwiches.

Dinners this week:

Monday:

Healthy orange chicken

Tuesday:

Turkey taco zucchini boats

Wednesday:

Creamy BLT chicken

Thursday:

HAPPY THANKSGIVING

Friday:

Philly cheesesteak flatbread

Salad

Dessert of the week:

Pumpkin spice whipped yogurt

REMINDER: If you can believe it, you can achieve it!

 

Quick reminder today: Find something you LOVE ️, that lights your soul on FIRE  and hold onto it with a DEATH GRIP.

Life is too short to do anything besides what you love, right?! Here’s a secret: if you dream it , someone will PAY YOU  to do it!

After getting responses back from last week’s email, I feel fired up! So many of you know exactly what you want in life, but aren’t living that dream….YET.

From the discussions I’ve had with some of you, there seems to be the same handful of things that could be holding you back.

 You don’t KNOW how to start

 You don’t THINK you can do it

 You don’t think you have the TIME to do it

 You’re AFRAID of what others will think

Remember... if you believe it, you can achieve it. There’s a reason that quote is hanging on classroom walls and shared on social media! Because it’s SO TRUE 

When you were younger, you had to learn how to do everything from walking and talking to riding your bike and even algebra! Where did the shift happen when you stopped thinking you were capable of learning new things?

You’re FULLY capable of learning how to do whatever it is you want to do! The only thing that’s holding you back - is you. Luckily, we can turn that mindset around 

I know it can be hard to find time to do literally anything. There never seems to be enough hours in the day!  But trust me, if you want something bad enough, the time will just appear. You’ll find pockets of time to work on the thing that matters most to you. Whether it’s waking up earlier or knowing you have one hour of free time on Thursdays to dedicate to your dream, you can make it happen.

Also, no one is actually thinking about you as much as you think they are. It’s true! Everyone is so focused on worrying about themselves that they don’t have time to worry about you! 

And if they do have something to say, it’ll be fleeting. The best part is, you can use that as motivation to achieve the thing you are working so hard on. 

Never take advice from someone who's life you wouldn't want. (“Advice is cheap but following your dreams takes inspired consistent action.”) So only seek advice from those you would trade lives with. And remember...they don’t pay your bills OR live your life...so they don’t get to have a say!

I love getting to be a health & fitness coach every day! I get to have a hand in changing lives for the better and I have way more friends than I ever thought I would have had at this age! 

If I would’ve listened to the negativity in my head (or from other people) I would be so UNHAPPY working in a cubicle right now 

If you think coaching someone in their fitness journey is up your alley, send me a message. We can talk more about it and see if this is the right fit for you!

Talk to you soon,

Dawn

P.S. Ready to become a coach like me right now??? Click here to learn more!

Menu Plan Monday

 

Breakfasts this week are:

Greek yogurt parfait

Spicy pork Brussel bowls

Lunches are typically leftovers, however, if there aren't any, I always have eggs and tuna on hand for sandwiches.

Now on to the dinner plan for the week!!

Monday:

Sheet pan honey glazed pork chops

Brussel sprouts

Tuesday:

Chicken taco poblano rice bowls

Salad

Wednesday:

Greek stuffed peppers

Thursday:

Spinach & white bean meatball soup

Salad

Friday:

Crockpot chicken & rice

Dessert for the week:

Chocolate chip zucchini bars

Saturday and Sunday we eat any leftovers in the fridge, maybe do take out one night and or just wing it!

DIY Wood Polish

 I've decided to start making my own cleaners. I made a Daily Shower spray last week and yesterday I made a Wood Polish. I'm trying to bring less chemicals into my house. Here's the recipe:

Wood Polish

1 cup white vinegar

1 cup olive oil

20 drops of your favorite essential oil (I used a blend called Invigorate )

Combine ingredients in glass spray bottle and shake well. Spray on wood surfaces and wipe with a cloth. 

*Shake well before each use.

Menu Plan Monday

 

Another week of menu planning is upon us!!

Breakfasts this week are:

Denver Omelet Bake

Pumpkin French Toast Sticks

Lunches are usually leftovers, however, if there aren't any, we have sliced ham and tuna for sandwiches.

Now on to the dinners:

Monday:

Slow Cooker Tomato Basil Chicken over Zoodles

Tuesday:

One Pan Shrimp Fajita Bowl

Wednesday:

Chicken Zucchini Bake with Bacon

Thursday:

Slow Cooker Black Bean & Chicken Soup

Friday:

Bell Pepper Nachos

This week's dessert is Apple Nachos!

Saturday and Sunday's are for eating up leftovers, maybe a take out night or we just wing it!

Have a great week!!

FREE DOWNLOAD!

 Here’s your free PDF: "Find Your Team. Becoming a Coach"

Ok, so this month, I am sharing something a little different, because, let’s be honest, I love my job as a coach so dang much, I just can’t help but share it with my favorite people...aka, YOU!

So...consider this your inside scoop on what I do as a health and fitness coach! I encourage you to check it out with an open mind and take the first step in learning more about becoming a health and fitness coach! 

It is so rewarding for you and for your clients who get the chance to work with you!

To kick off this potential new opportunity for you, I wanted to give you a super quick reminder of all the benefits and possibilities that can come out of coaching!

 You can work whenever you want!

 You help change lives!

 You don’t have to quit your day job if you don’t wanna.

 You get discounts on workouts, supplies, supplements and shakes!

 You can earn extra money or make a full-time income.

 You can become an even healthier version of you.

 You have the opportunity to go on trips to amazing places!

 You can work from wherever you want!

 You can be home with your kids all day.

 You can take days off during the week just cuz.

You’ll find more benefits and how-tos in the the PDF.

Again, here is your free download: "Find your team. Becoming a Coach"

Enjoy!

Dawn

P.S. Want to join a supportive group of other people who want to improve their health and fitness? Join my Facebook page Dawn

Menu Plan Monday

This week's breakfast are:

Southwest egg scramble

Blueberry breakfast cake

Lunch is generally leftovers. If there aren't any then a tuna sandwich will be had with a side of baby carrots

Weekends are generally eating up leftovers or whatever we can throw together. On either Friday or Saturday night we go out or get takeout

Now on to the dinners for the week:

Monday: Autumn sausage sheet pan

Tuesday: Buffalo chicken tacos & a side salad

Wednesday: Balsamic chicken cauliflower rice bowl

Thursday: Vegetable soup with beef

Friday: Buffalo chicken flatbread & a side salad

Dessert of the week: No bake pumpkin cheesecake