Heart warming Chili Recipe

Fall being here, I love eating comfy food. The clean version of it, that is. As promised on instagram (@fitness_soph), here is the recipe of one of my favorite comfy food – chili. I know I promised to post it up the day after I posted the picture but I tend to procrastinate a lot and to get caught up with work, gym etc.

Be sad no more peeps! Cause here it is! Sorry for the delay.

Ingredients

• 3 garlic cloves
• 1 onion
• 1 Tbsp of each: cumin, chili and paprika
• 1 tsp of each: cayenne pepper and ground coriander
• 3 Tbsp of olive oil
• 680g of ground beef (extra lean)
• 540mL red beans
• 796mL canned diced tomatoes
• 1 cup of chicken broth
• a pinch of salt and pepper

In a blender, mix the garlic, the onion and all the spices.

Put the mixture in a frying pan mixed with your olive oil for about a minute, then, add your ground beef.

Once the meet is fully cooked, add tomatoes, red beans and chicken broth.

Let it simmer on medium heat for 15-20 minutes.

Top it off with sour cream (or Greek yogurt for a cleaner version), add some fresh cilantro and a little bit of low fat cheese.

Enjoy! It actually tastes better heated up, after one night sitting in the fridge. It gives more time for the spices to blend in. Delish!

Blueberry protein pancake

I have not written a single thing since my last post, full of passion and determination, debuting my comeback into the world of fitness. However, let me assure you, it isn’t from lack of prepping, working hard or dieting. Although I love having you guys read me, I had to prioritize and with a new job at the hospital, studying for my nursing license exam, starting university and prepping for a show in November, blogging has found a place at the bottom of my to do list. I apologize. Since I woke up early, did some HIIT training and prepped some food all that before 8 am, I figured I could take some time and post something. Starting with a recipe! Who doesn’t love recipes?! This is by far one my favorites because I get to enjoy it pretty much every morning, it’s fast and easy to make and so delicious, it doesn’t feel like it’s healthy prep food, it should be a cheat meal! Feels like I’m splurging! And yet, I ain’t! Ladies and gentlemen, let me introduce you to the one and only, the amazing, Blueberry Protein Pancake.

For one pancake, you’ll need

• 40g oats (uncooked)
• 7 egg whites
• 40g blueberries
• vanilla extract
• stevia

Mix the egg whites and the oats in a blender until smooth consistency. You can add the blueberries to the mix or wait until the pancake is cooked. I like to cook my blueberries into the pancake, it’s tasty. Add a tiny bit of vanilla extract and a little bit of stevia to the mix. Grease a pan with coconut oil and pour the batter. Cook about 4 minutes on each side and VOILÀ! You get an amazing breakfast full of protein and good carbs and you’re ready to take on you day!

I hope you enjoy, and don’t be shy, I love getting your emails with questions and feedbacks!

 

Shrimp Sauté

Easiest thing to make! Fast, delicious and nutritious!

Nutritional info – one serving gives

• 305 calories
• 18g of protein
• 8.3g of sugar (from the veggies)
• 18g of fat (natural fat from the olive oil)

Just throw everything in a pan and fry it up.

• 2 cups brussels sprouts
• 1 cup chopped carrots
• 1 cup snow peas
• half a red onion, sliced
• about 15 shrimps
• 5 garlic cloves
• 2 tbsp olive oil
• 1 tbsp low sodium soy sauce
• 1 tsp minced onion
• 1 tsp sea salt

Gives 2 servings

Protein packed Chocolate Peanut Butter and Banana muffins

Nutritional info (one muffin)

• 127 calories
• 15g protein
• 5g sugar (mostly from the bananas)

Oven 350 for 20-25 minutes

• 1 cup Oat flour (I make mine from steel-cut oats mixed with flax seeds in the blender)
• 2 scoops of Peanut Butter protein power
• 1/4 tsp salt
• 1/2 tsp baking soda
• 14g unsweetened dark chocolate

• 3 egg whites
• 3/4 cup sweetener
• 1/2 cup non-fat Greek yogurt
• 1 1/2 banana

Mix all dry ingredients together without the sweetener. In a separate bowl, whip the egg whites and the sweetener together until you get a frothy mixture. Add the rest of the wet ingredients and mix well. Pour the wet mixture into the dry ingredients and mix well. Make sure there are no clumps. Pour in a pan, here I used a Christmas pan because I felt festive, aren’t they cute! But really, any pan will do.

Bake for about 20-25 minutes at 350 degrees and enjoy!

Gives 6 servings.