food faces #toddlerfood

having a little fun with healthy breakfasts these days!  it's whatever works and gets Chiso's plate clean, and these have proven to do just that. he thinks it's hilarious (telling a funny story along with it helps too) and i enjoy creating them. just some ideas for your picky eater(s) fueled by Pinterest.

banana bear faces using Sara Lee whole wheat bread, natural peanut butter, and chocolate chips.

 the original 'recipe' actually used blueberries for the eyes and nose, but they were a no-go.

this morning we had whole wheat pancakes and i'd love to share this easy recipe with ya as promised.

easy whole wheat pancakes

the stuff:

• 1/2 cup whole wheat pastry flour
• 1/4 cup unsweetened vanilla almond milk + 2 tbsp
• 1 packet stevia
• 1 tbsp unsweetened applesauce
• 1 whole egg
• 1 tsp vanilla extract
• 1 tsp melted coconut oil
• 1 tsp baking powder

do this:

1. heat your griddle or pan to med heat and coat it with no-stick cooking spray.
2. mix all ingredients well in a large mixing bowl.
3. drop 2 tbsp worth of batter onto your griddle and cook 2-3 minutes on each side (flip when you see bubbles form)
4. top however you'd like and eat warm!

makes 15 (or more) silver dollar sized pancakes. for 1:

i added natural pb and chocolate chips to Ralph too. happy friday :)

le

that's amore - homemade whole wheat pizza crust + med ball moves

what.a.morning.

 i woke up at 2:30am randomly and just couldn't get comfy again nor could i go back to sleep! daylight savings time + a kickboxing 27 week fetus = one tired mama.  praying & hoping this doesn't become a normal occurrence.

getting to 5:30am class was something like pulling teeth but we made it!  smiling up there in the pic cause my workout was finally over after that :lol: .  i taught Total Conditioning for 1 hr as usual and then did these exercises with the med ball and bands afterwards (listed clockwise):

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1.  medicine ball squat throws against the wall: 4 x 25
2. med ball squats w/ explosive jack - band is optional but come ooooon! USE IT! 4 x 25
3. burpees with overhead dumbbell presses. modify where needed! walk back if you are preggo or nursing an injury if you do not wish to jump. it's your workout. 3 x 12
4. 90 degree wall sits with extended med ball (see top pic).  hold this guy for as long as you can. your arms will most likely give out before your legs, so let them drop but stay up until you can't take it anymore. HOLD until it burns ;)

i owe you a pizza crust recipe, don't i!

this was Chiso's cheese pie hot outta the oven.

the sauce is homemade too!!! i'll share that recipe in a future post.

and here's the pie i made Sonny and i for dinner that night looooaded with goodies!

extra lean ground chicken, red onion, red bell pepper, green bell pepper, grape tomatoes, fresh cilantro,  homemade pizza sauce, and plenty of shredded provolone.

i'm saving my very special crust recipe for my homemade pizza cooking class so you'll have to join me on March 25th to get that one!

homemade whole wheat pizza crust

the stuff:

• 1 cup white whole wheat bread flour
• 1 cup whole wheat pastry flour
• 2 tbsp extra virgin olive oil
• 2-3 tbsp coconut sugar (or agave nectar or honey or pure maple syrup)
• 1 cup warm water
• dash sea salt
• 1/4th tsp fresh minced garlic
• 2 tsp dried Italian seasoning
• 2 1/4 tsp yeast (1 envelope)

do this: 

ok, i actually had steps listed out for the beginning part ( :shock: i know) but SEEING it done is the easiest way to actually get it. i don't want to scare you guys from making it and i haven't created my own video yet, so i'm going to use a popular youtube vid that is very similar to what i did. also, i added the dry seasonings and garlic in with the wet ingredients.

[youtube https://www.youtube.com/watch?v=UvIF81APkj8&w=560&h=315]

1. NOW you're ready! let the dough rise for at least 2 hours minimum. (whip up a ball right after breakfast)
2. preheat your oven to 500 degrees and put your pizza stone or baking sheet in the oven NOW.
3. on a flat, clean, floured surface, drop your round dough ball in to the center.
4. use your fingers to press the dough out as wide/thin as you'd like it. my Sur la table instructor advised against using a rolling-pin.
5. sprinkle your pizza paddle (or a pan/cookie sheet with no edges) generously with dry, yellow corn meal
6. pick up your dough and place it on top of the corn meal bed. is it slide-able? rock the pan back and forth and see.
7. top your pizza however you'd like. (sauce, cheese, veggies, meat, cheese...but remember less is more! that doesn't apply to cheese though)
8. do a slide check one more time, then open your oven and transfer (rock vigorously back and forth til you've successfully moved it over) the pizza paddle onto the already HOT HOT HOT pizza stone or baking pan.
9. needs to bake about 7-9 minutes at most. cooks super fast!

nutritional stats ONLY IF you use the entire dough ball and make a gigantic pizza cut into 8 slices:

i find that cutting the ball in half first makes the perfect size pie for 2 people. in that instance, stats for 1 slice when cut into 8:

you can refrigerate the other half for 2-3 days and even longer in the freezer.

yummmmmmmmmmmmmy!

make your own pizza at home, take a pic, and tag me @fitfoodiele on IG! also, if you send your pics to le@fitfoodiele.com, i will feature them on my Facebook Fan Page, blog, or IG. can't wait to see the deliciousness you create!

 Q: what do you do when you can't go back to sleep? read? watch TV? stare at your significant other in the dark? :shock:

le

fit n' crispy chicken parm

Italian food. its been on my mind lately.

i really wanted something heavy like a big pan of cheesy lasagna but this nipped that craving right in the bud.  it's lean, it's fit, it's crispy, it's savory, and it's good.

making your own bread crumbs is super simple and recommended.  pick your fave bread! for my recommendations, keep scrollin'!

perfect. no frying needed! i had planned to sear the chicken on both sides in my cast iron skillet (before putting them into the oven to finish) cause i wanted that crispy, crunchy exterior, but omitting that step still produced the same results. SCORE.

i used Classico all natural, fire roasted tomato & garlic sauce (or you can make your own marinara... uh huh, keep scrollin'),

and topped the breasts with a heaping tbsp of sauce, a few spinach leaves, and a big slice of mozzarella almond cheese.

i know chicken parm is usually paired with some variety of pasta, but i had a big, unbaked spaghetti squash sitting on my counter i needed to use.

tender, Italian juiciness.  recipe time :)

fit n' crispy chicken parm

the stuff: breadcrumbs

• 4 slices whole wheat/grain bread (see what i used below)
• 1 tsp Italian seasoning
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/4 cup light parmesan cheese (optional for a dairy-free dish)

the stuff: chicken

• 4 large boneless & skinless chicken breasts
• homemade marinara 
• 1-2 tbsp melted dairy-free buttery spread (see what i used below)
• 1-2 cups shredded cheese of your choice! (see what i used below)
• 1/4 cup Coconut Aminos
• 1 tbsp Weber Kickn' Chicken seasoning blend

do this: breadcrumbs

1. toast slices of bread until crispy, not burnt but no longer soft and chewy.
2. break them up into pieces by hand and toss them into your food processor.
3. add the onion powder, garlic powder, optional parmesan cheese, and Italian seasonings.
4. blend until you achieve a breadcrumb-like consistency and set to the side.

do this: chicken - preheat oven to 400 degrees now!

1. pound and flatten thawed chicken breasts (under a towel, in plastic wrap, in a plastic bag, etc) with your mallet until about 1/2 in thick.
2. MARINATE the chicken breasts (overnight for best results) in the aminos and weber seasoning in a plastic baggie.
3. make an assembly line with 3 shallow pans.  1: melted buttery spread 2: breadcrumbs 3: baking pan (coated with no stick cooking spray) that will go into the oven.
4. take each chicken breast and dip/press them into the buttery spread, then the breadcrumb mixture coating both sides evenly.
5. finally, place them neatly into your baking pan, flat.  if they are touching it's ok but don't overcrowd your pan.
6. place pan(s) into the oven and cook for 20 minutes on one side; flip, and cook for an additional 10 minutes.
7. once done, remove pan from oven and set oven to HIGH broil.  spoon marinara over the center of the breasts (how much is up to you) then top with shredded cheese.
8. place pan back in oven close to the broiler heat and once the cheese is completely melted and bubbly, remove the pan from the oven for the last time and top with fresh basil.

here are a few options:

Sara Lee whole wheat 45 calories & delightful bread + mozzarella almond cheese,

Rudi's multigrain gluten-free sandwich bread + Daiya dairy-free shredded mozzarella,

 

or my fave, the 80/20 version: Rudi's multigrain sandwich bread + shredded monterey jack!

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

homemade oatmeal cream pies + pre-workout snacks

  this recipe has been on my IG  forever and it's time for it to hit the fit recipes section too here on tha blog. so here ya go:

homemade oatmeal cream pies

the stuff:

cookies:

1 1/4 cup rolled oats 3/4 cup Bob's Red Mill Whole Wheat Pastry Flour 1 tsp cinnamon 1 tsp vanilla 1/8 tsp salt 1/2 cup unsweetened apple sauce 2 tbsp coconut oil 1/2 cup coconut crystals 1/4 cup Stevia for Baking (NOT the packets!) 1/2 tsp baking soda

filling: 4 tbsp light cream cheese (room temperature) 4 tbsp sugar-free cool whip (optional) 2 heaping tbsp greek yogurt 1 tsp vanilla 1/2 tsp cinnamon 1 packet stevia

do this:

combine wet with wet and dry with dry; mix well. in a large mixing bowl, combine the two mixtures until incorporated. for filling- whip everything together until smooth and chill in a large mixing bowl.  make sure the cookies have cooled completely before you make the sammiches!  bake 16 cookies for 10-12 min on 350 deg.

thank you guys for the IG love concerning these pies!!! @mrs_meka_l tagged me just last night after she whipped up a batch, yum. thanks hun! love the comparison pic ;)

nutritional stats per cookie sammich: 184 calores, 6 g fat, 27 g carbs, 147mg sd, 3g fiber, 8g sugar, 4g protein!

makes 8 (one top cookie, one bottom + 2 heaping tbsp of filling)

super boring lunch today, but this is why i love having prepped food ready to go.  convenience!  i threw this all in my tupperware and hit the streets for a few hours running errands.

 the tilapia was sautéed in about 2 tbsp of Bragg Liquid Aminos + about 1/4 - 1/2 cup of water, and sprinkled with Sicilian Mc Cormick Perfect Pinch seasoning on top.    you can use low sodium chicken broth too if ya got it.  i paired it with cilantro-lime brown rice, some avocado and a couple of almonds for good fat.

this is one of my absolute fave pre and/or post workout snacks right here..

it's all over my IG feed, i know.  toasted 100% whole grain whole wheat bread slathered with honey roasted peanut butter and fruit (usually strawberries or bananas).

my goodness that looks so dreamy, right!?!?!?! gaaaaaah.   why do i consume this before (and sometimes after) a workout?

this snack is a winner because it gives a healthy balance of protein (from the peanut butter) and carbs (from the fruit and bread).  this combo ensures your energy levels stay high throughout your workout.  for post-workout, similar deal.  the protein and carbs in this snack helps to replenish and repair glycogen levels after breaking down your muscles from your hardcore workout.  other pre-workout suggestions:

• pear and pistachios
• coffee (especially for my early risers)
• low-fat chocolate milk
• apple, hardboiled egg, string cheese
• raw coconut water
• low-fat cheese on toast
• protein shake with banana

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Sonny and i did a fitness photo shoot last week for Next Generation Athletics and we scored some of their awesome fitness gear in return!  what a perk i appreciate sincerely.  i wore some of the clothes to class this morning and got great feedback from my members on it.  kudos to NXG for the their amazingly comfortable and stylish fitness apparel.

Q: what is your favorite pre/post workout snack or meal?  share away so we can all try some of them!

le