veggie packed cheesy mac + plot twist

 so.... Sonny was laid off from his Lead Network Administrator job last wednesday! that morning, i was finishing up nursing Dego and simultaneously saying a prayer of thanks to God out loud.  i never want to get in the habit of always asking God for things.... it shouldn't be like that.  so i randomly started saying thank you for everything i could think of that i might have taken for granted!  until i was interrupted by Sonny's phone call.  'welp, i just got laid off!' was the first thing he said, which was followed by an 'oh wow...' from me.  my initial, honest reaction in my head though was 'really, God??well, we're listening.' Sonny had been preparing for this day, hence his Facebook status:

and warning me about the ongoing employee cutbacks other companies were making. however, i still have a bad habit of thinking we are somehow exempt and that 'those kinds of things' can't happen to us. ha! every once in a while i have to be reminded that His plans > our plans.  sometimes when we find ourselves floating down that comfy, stagnant river, He will abruptly turn the boat right on over.  thankfully, we have been presented with some really awesome opportunities as well as more time to focus on our fitness company, 6 Pack USA.   for that, we are extremely grateful!  i'm most excited about Sonny having more time to spend with his boys, especially at their ages. looking for the good in a seemingly tragic situation is not easy,

but when you place your future in His hands completely there is absolutely no room for stress and/or worry.  i snapped that pic of Sonny heading out the door friday (well, barely, he wouldn't slow down lol) for his last official day. we are boldly stepping out on faith and ready for this new plot twist in our story.  here we go!

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i am a mac & cheese freak!!!!! Luby's is where i get my fix if it's not homemade. it's prolly my fave comfort food besides pizza.  aaaand if it ain't creamy, it just ain't right.

this recipe is lightened up and full of VEGGIES. most important, the creaminess factor is still strong, as it should be.

my veggies of choice: fresh asparagus and portabella mushrooms.  broccoli would work very well here too.

the secret to this recipe's cheesy sauce: butternut squash!!! see, veggie-packed.

cheese choice is up to you, but i went with part-skim mozzarella.

i'm not sure how it would work with almond or rice cheese, but if you try it let me know! that would make this entire dish dairy-free.

any type of pasta works here: penne, corkscrew, bowtie, maccaroni, whatever!  and you can sub whole wheat pasta as well.

i ate some just like this before baking cause i could not resist!

Veggie Packed Cheesy Mac 

the stuff:(source)

• 1 1/4 cups low sodium chicken broth
• 1 1/2 cups unsweetened cashew milk
• 3 cups butternut squash, cubed
• 2 tbsp Toffuti dairy-free cream cheese
• 2 cups shredded cheese of choice
• 1 lb cooked pasta
• 1/2 lb  vegetable of choice
• 2 tbsp shallot, minced
• 1 tsp sea salt
• 1/2 tsp black pepper
• optional: 1/2 cup whole wheat bread crumbs for topping

do this:

1. pre-heat oven to 375 degrees and coat a large 13 x 9 baking pan with no-stick cooking spray
2. in a large saucepan, combine butternut squash, chicken broth, milk, and shallots and bring to a boil.
3. let simmer for about 20 min or until squash is tender
4. cook pasta while squash mixture is simmering
5. pour hot squash mixture in your blender and add cream cheese, salt, and pepper
6. blend until super creamy and smooth
7. add squash mixture back to your sauce pan and sprinkle in your shredded cheese
8. stir until combined and melted
9. add all veggies and cooked pasta, stir until combined, then transfer to your prepared baking dish
10. sprinkle optional whole wheat bread crumbs over the top (i toast my own wheat bread then make crumbs via my food processor) and bake in the oven for 20-25 minutes or until browned

makes 8 (cups) servings!

stats per serving: 261 cals, 7g fat, 38g carbs, 15g protein

happy monday, peeps!

le

hiit & core + zoodle cajun lobster pasta

if ya haven't seen my HIIT & core vid from tuesday on my YouTube channel then check eeeeet:

[youtube https://www.youtube.com/watch?v=TL5lIVKrm0o&w=560&h=315]

clearly i'm going to start using the Sony cam Sonny bought me on my birthday last year- those black bars are not hot and i recently found out i can't do a thing about them since i recorded the vid vertically with my cell. oh wells. we used my Sony cam last night to film us making banana ice cream so i'll be uploading that vlog soon, bar-free. OK, on to this BANGIN' Cajun Lobster Pasta recipe i posted to IG recently! if you're staying indoors on V-Day next saturday, WOW your significant other with this incredibly tasty, healthy, savory dish.

so this was my first time EVER cooking lobster at home. using some kitchen shears, i 'parted the red sea' by cutting a center line straight down through the top of the shell, exposing the meat. then i just pried it on outta there without cutting myself. yay.

Cajun Lobster 'Pasta'

the stuff: (source)

• 1 lb lobster (you can use claw meat too), roughly chopped into bite size pieces
• 3 strips Applegate turkey bacon, chopped
• 1 red, golden, or orange bell pepper, chopped ( or a combo of all three)
• 1 cup portabella mushrooms, chopped
• 4 stalks green onion, chopped
• 2 cloves garlic, minced
• 1/2 cup low sodium chicken, or seafood broth
• 3/4 cup coconut cream (canned from Sprouts Farmers Market)
• 2 tbsp Smart Balance Light Buttery Spread
• 1 tsp Old Bay Seasoning
• 1 tsp Cajun Spice Mix
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp lemon pepper
• 1/2 tsp oregano
• pinch of cayenne pepper
• sea salt & cracked black pepper to taste
• fresh parsley, for garnish
• 3 large, raw, zucchini, spiralized

do this:

1. spiralize those zucchini's! i have a Spirooli (pictured below)

2. cook up bacon in skillet over medium heat until done; remove from pan

3. add butter, garlic, bell peppers, mushrooms to pan; saute for 2-3 min

4. add half your green onion mixture and cook 1 more minute

5. chop bacon and throw it into your pan along with your broth

6. add all your spices now: cajun, old bay, garlic powder, onion powder, lemon pepper, oregano, and S & P

7. turn up the heat; once almost simmering, reduce heat and add lobster meat. cook 3-5 more minutes

8. finally, add the coconut cream and fresh zoodles, and remaining green onion

9. toss, turn, and coat the entire pot of goodies until the zoodles cook down a bit to your desired texture (maybe 2-3 minutes). sprinkle with fresh parsley.

*tip* you might need to run a knife through the zoodles once or twice to shorten them because they can get so long, you know? this will make it easier to plate the dish.

isnt' it sexy!? make this! and do that workout up there too:)

add me on IG, Twitter, YouTube, Pinterest, and Facebook!

Q: have you ever made lobster at home yourself? WHAT did you make?

le

pan fried curry zucchini fritters + yeeeee-haw! Rodeo Run 5k

the response from my last post was incredibly overwhelming.  i'm already hormonal yall, jeez!!!! some of you even shared your heartfelt, REAL life preggo journeys with me.  it just reaffirms the fact that all women have a story to tell.  we all jump through, over, and under hoops all day, every day.  that's life.  God is true to His word though!  i'm honored and elated that women were able to connect with me on a more personal level and get encouragement and inspiration to keep pressing through their own struggles.  we all need it.  anytime you ever feel the need to share with me or ask any particular question about my journey, do so without hesitation!  le@fitfoodiele.com.  again, thank you all for reading and commenting openly and privately.  to God be the glory.

the Rodeo Run went down yesterday morning!  i picked up my race packet Friday and brought along a list of 3-year-old b-day party locations to check in the area.  yep, Chiso's getting a birthday party this year.  we did a small gathering at the house last year for his 2nd and remember i went batty for his 1st  so now it's time to venture out.  i think. suggestions? email me.

i broke my 'no oats pre-race' rule and had big bowl of them topped with bananas, blueberries, and some coconut crystals before we hit the road.

i walked/ran with a friend of mine, Krystal, and Chiso got to play and hangout with her son, Max.  Krystal is in FAB shape, right!? that's her 9 month old daughter in her arms.  she is such a big fitsporation to me!

 grateful to still be moving and shaking at 25 weeks now. my next race is the Bayou City Classic, and the link is over there in the events side bar!  strollers are welcome, so moms, let's do this!  email me if you'll be there; i'd love to meet up at the post-race party.  and if you see me running, SAY HAY!!!!!

   

so about that zucchini fritter recipe i own ya.... ugh, they are so incredibly tasty.  Sonny took a bite of one and was like, 'there's no meat in this?'

nope.

pan fried curry zucchini fritters

the stuff: (source)

• 3 large zucchini, shredded/grated
• 3 green onion, chopped
• 1/2 cup almond meal or flour
• 1/2 cup light parmesan cheese, shredded
• 2 eggs, beaten
• 1 egg white, beaten
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tbsp curry powder
• 1-2 tbsp liquid aminos
• 1 tsp cracked black pepper

do this:

1. use the larger holes when grating zucchini and shred them onto a dry cup towel.
2. use those muscles and squeeze out all the liquid possible.
3.  add all ingredients to a large mixing bowl and incorporate well.
4. heat a pan on HIGH coated with nonstick cooking spray (or pour a tsp of olive oil into the pan and spread it around)
5. place heaping tbsp size scoopfuls of mixture onto hot skillet and press down flat.
6. convert heat to LOW and cook for approx. 5 minutes on each side until golden brown and done. be patient.

makes 20 small-medium cakes!  for 1:

i have the patience of Chiso sometimes when i'm cooking and i often end up with a scramble instead of a perfect patty or cake.  i am sooooo dang proud of how these turned out!  best ones yet and so much savory deliciousness in every bite. please enjoy them as much as we have.  i got some garlic & herb goat cheese from HEB after the race that i have been spreading on them and, well,

i really need to go to bed. now.

le

starter grocery list + Paleo Roast Pork with Apple Chutney & Butternut Squash

'i want to be healthier.'

you do? ok, read!

first off, breathe. don't over-complicate things.  this process does not go from 0-60 in 3 seconds and you won't either. it's a gradual thing. a lifestyle thing.  one that you will see and feel the effects of if you just stick with it.  little by little, a little becomes a lot.  we know by now that proper nutrition and physical fitness is a package deal. can't have one without the other.  i will be focusing on the nutrition part of the equation for now as this is where your journey begins:

here is a staple starter grocery list to save, print out, and take with you to the grocery store.  i go into detail about each section below and provide some of my favorite brands and where to get'em. keep reading.

key:

WF = Whole Foods

SFM = Sprouts Farmers Market

WM = Walmart

TG = Target

TJ = Trader Joes

HEB = HEB Pantry (local)

K = Kroger (local)

ALL = available at all listed stores

grains / cereals / breads

• Ezekiel brand breads and tortillas WF, SP
• Ezekiel cereal varieties WF, SP, WM, K, HEB
• Alvarado Street Bakery brand bread WF, SP
• La Tortilla Factory tortillas & wraps WF, SP, WM, K, HEB
• Nature's Own Double Fiber Wheat Bread WM, K, HEB, TG
• Sara Lee 45 Calories & Delightful brand bread HEB, WM, K, TG
• Trader Joe's whole grain breads TJ
• Sprouts Farmers Market whole grain breads SFM

i find that rolled, quick oats, oat bran, rice, quinoa, and couscous are cheapest when bought in bulk.  whip out your calculator and do the math if you must and compare the price per lb to whatever way you previously purchased these items.  yeah, those Uncle Ben's single serving rice pouches are DELICIOUSLY easy to prepare and taste so good, but they just aren't cost-effective and you know it! buy your rice in bulk and season it yourself.

flours / nuts / oils

• Bob's Red Mill flour varieties  WF, SP, HEB, K, WM, TG
• flours & nuts from the bulk bins of WF, HEB, or SP
• choose unrefined, virgin, and cold-pressed oils ALL
• roasted & unsalted mixed nuts (almonds, pistachios, cashews, pecans)  in bulk WF, SP, HEB

starchy veggies 

• fresh & frozen are best. if you must do canned, look for a low/no sodium option. these are veggies that are carbohydrate rich, higher in sugar content, have an adverse affect on blood glucose levels, and load you with energy. any on the list above will do; pick your fave. if unsure about how to classify a particular veggie, use this helpful list of starchy veggies. ALL

non-starchy veggies

• fresh & frozen are best. if you must do canned, look for a low/no sodium option.  these are veggies that contain fewer calories and carbs, lower sugar content, and have little to no effect on blood glucose levels and are loaded with essential vitamins, minerals. any on the  list above will do; pick your fave. if unsure how to classify a particular veggie use this helpful list of non-starchy veggies. ALL

fruit

• fresh & frozen are best.  beware of packaged and canned fruit which can contain crazy high amounts of sugar. read your labels!  don't forget avocado is a fruit and high and good fat. we know fruit is an excellent source of vitamins, minerals, and natural sugar, but the sugar content does vary per fruit, so choose wisely.  here's a chart of some of the most popular and available fruit choices that gives you an accurate depiction of the sugar content for a 1 cup serving. ALL

here's a more detailed list:

dairy

• Lactaid brand milk & cottage cheese ALL
• Greek yogurt brands: Fage, Chiobani, Oikos, Trader Joes ALL
• Laughing Cow Spreadable Cheese Wedges ALL
• Mini Babybel light cheese ALL

non-dairy

• Blue Diamond, Silk unsweetened vanilla and original almond milk ALL
• Lisanatti Almond Cheese (cheddar, pepper jack, mozzarella) WF, SFM
• Tofutti non-dairy cream cheese spread WFM, TJ, SFM, HEB, K
• Trader Joe's canned light coconut milk TJ

meat / seafood  / protein

• boneless & skinless turkey and chicken breast ALL
• 97-99% extra lean ground turkey, chicken, and beef ALL
• choose  cuts of beef with the least marbling
• leanest beef cuts: eye of round, sirloin tip and steak, top & bottom round roast & steak ALL
• shellfish: scallops, mussels, lobster, shrimp, crab ALL
• choose low sodium canned beans and rinse beans under cold water before cooking: navy, kidney, black, lima, chick peas, pinto, black-eyed peas. ALL
• HEB & Crystal Farms egg whites ALL, HEB
• fish: cod, salmon, tilapia, flounder, trout,  halibut, mahi mahi, perch, snapper, sole, tuna (canned and packed in water) ALL

seasonings / sauces / sweeteners

• Bragg's Liquid Aminos WM, WFM, SFM, K, HEB
• Bragg's Apple Cider Vinegar WM, WFM, SFM, K, HEB
• all fresh herbs (sage, cilantro, oregano, basil, dill)  ALL
• any salt-free standalone spice or seasoning blend (Mrs. Dash, McCormick, Trader Joes, Generic brands ALL
• use fresh lemon / lime just for natural seasoning, flavoring & marinating ALL
• liquid smoke WM, TG, K, HEB
• Heinz low carb ketchup ALL

so do you just go buy the entire list at once? no! remember, i spoke with Tiara in HEB the other day and here's that grocery shopping advice i gave her in a nutshell: 'depending on how ambitious you feel, pick 2, or 3 recipes you know you'll be making in the next 2 weeks or so and do your grocery shopping based on those ingredients.  else, there's a good chance you may not use everything you purchased and have to throw it away.  we know some items have longer shelf lives of course, but the majority of what is thrown away is spoiled produce.' i try to limit my store visits to 2-3 times a month.  i make large batches of a recipe at a time, and we have those meals/leftovers for the next 2-3 days before switching to something new.  sometimes i'll cook two large batches of two different recipes at a time and alternate those meals for more variety.

 grocery shopping tips:

1. buy fresh AND frozen produce
2. only buy produce in-season and on sale to save $
3. make a list first and stick to it
4. don't shop when you're hungry
5. set a monthly or bi-weekly budget and don't go over it
6. buy meat in bulk and freeze what you don't use immediately
7. buy generic brands whenever possible
8. shop the perimeter of the store (fresh meat, bread, produce, dairy).  processed foods tend to rule those isles.

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Q: questions?  FIRE AWAY!  what would you like to see MORE of? what wasn't covered or covered in enough detail?  i need your feedback. email me or comment below.

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my featured FITzee meal of the week:

Paleo Pork Roast with Apple Chutney and Butternut Squash

all natural, dairy-free, gluten-free, Paleo friendly & smells and tastes like FALL.

place your FITzee Foods order to be shipped right to your doorstep now.

le

ffl's red velvet pancakes

hi. this'll be quick.

yesterday's awesome breakfast contains 1 serving of fruit,

and 1 serving of veggies!

double whammy :)

ffl's red velvet pancakes

the stuff:

• 1/3 cup oatmeal
• 1 tbsp unsweetened cocoa powder
• 1 tsp cinnamon
• 1/2 tsp baking powder
• dash of sea salt

• 1 egg white (or 2 if you want them fluffier/thicker/cake-like)
• 1/2 cup pureed, cooked beets
• half a banana (natural sweetness!)
• 5-7 drops chocolate stevia
• 1/2 - 1 cup unsweetened vanilla almond milk

do this:

1. throw your oats into your blender and ground them into a fine powder.
2. toss in the other dry ingredients:  baking powder, cocoa powder, cinnamon, salt.
3. dump all that into a bowl and set it aside.
4. add your roasted, previously cooked beets into the blender along with the banana, egg white(s), vanilla, and chocolate stevia.
5. scoop all that out and add it to your dry mix. incorporate!
6. finally, add the almond milk to your desired consistency.
7. cook up in your no-stick cooking spray coated for skillet 3-4 minutes on each side. make sure it's done in the center! take a peek first.

stats for the entire stack:

what's that topping you ask? you DID ask.  i heard you.  it's 2 tbsp of no fat cream cheese + 1 packet of granulated stevia. any nuts will do, but that walnut, red velvet, cream cheese combo is a serious triple threat!

 as always, adjust those nutritional stats accordingly when dealing with toppings.  a drizzle of Walden Farms pancake syrup  made these cakes and my breakfast complete.  eat'em up, then go lift heavy things at the gym today.

GOOD MORNING TO YOU!

le