Coconut Cream Smoothie Update

Hey! Liked that Coconut Cream Smoothie? Well, next time try adding spinach and some flaxseed to it for an added health bonus. Happy healthy eating, y'all!

Coconut Pie Smoothie

Today I had to have coconut pie. I did. Ever since we moved into this house I've been dreaming of all things coconut. Weird, right? 'Cause we're in Oklahoma and I have yet to see coconut advertised as a local flavor.

Nevertheless, when we moved in my mom and I discovered this fried pie shop down the street. It's actually the same fried pie shop that's nestled safely in the Arbuckle Mountains of Oklahoma. If you're driving up and down I-35 from Dallas to OKC then you've seen it and hopefully you've stopped in. 

Mom and I decided to pop in before they left town so that we could enjoy a bite of our favorite flavors. For some reason I decided to steer clear of my favorite cherry flavor and even passed by on the delicious apricot flavor, another favorite. No, that day I went for the coconut and thus began the year long obsession with all things coconut. 

I've posted dozens of coconut recipes on Pinterest hoping for the perfect occasion to arise when I could finally taste that sweet flavor again. I've always adored coconuts. I used to love the Sonic Coconut Cream Pie shake and I remember begging my mom as a kid to buy a coconut so I could have real coconut milk--it was not what a five year old would expect. Mostly I get my food obsessions from books. I'm sure that's where the coconut craze came from. Some character eats or makes something and it sounds so fabulous that I go on this food quest to recreate it. It's how I found the mozzarella and tomato panini from Panera, a grown up grilled cheese that I adore! 

Back to coconuts! I just had to have something sweet and I'm trying really hard to be better this week with Barre3 menus. I've only got one week left of the challenge and ever since my birthday I've been struggling to get back on track with the menu and not grazing to the "off limit" items. Once you cheat it's nearly impossible to go back to where you were. It's truly been a case of me stating all over again, only much harder this time. 

In a serious attempt not to cheat, I took a recipe I made earlier this week and changed it up a bit. The end product...

The Coconut Pie Smoothie

It's super simple and pretty dang close to the real thing. Here's the recipe: 

1 medium/large banana

1/4 - 1/2 cup of almond butter 

1/4 - 1/2 cup of shredded coconut

1 tsp of vanilla extract

1 1/2 cups of coconut milk 

Toss everything in the blender, mix it up really well, pour it in a glass, and enjoy. So. Dang. Good. It's also great to share it with someone cause this drink is RICH. Hindsight is 20/20 though...

Sure, I guess you can call it gluten free, vegetarian whatever. I just call it good! Now all I need is an umbrella, a beach, and a good book! 

What's your favorite smoothie? 

Meal Prep: 4 in 45

I'm a big fan of Pinterest. I mean a BIG fan. I'm always on there looking for specific pins or just searching for things that grab me. Usually I post about food--snack ideas, veggie and fruit dishes, and of course, new meals. Quite a few people have posted about meal prepping before, but I thought it was too much more and effort. HA. Wrong.

OK--it is a little work and it could take a little time, but what you get out of it? A week of healthy, filling lunches that only take time to reheat. I started with an meal my friend Sheri gave me. She's also the one who taught me about these babies. It's simple, easy, delicious. I call it 4 in 45!

Since I work four days a week, I make four meals. Here's all you need are:

• 2 large sweet potatoes (or four small ones) 
• 1 bunch of asparagus 
• 4 chicken breasts
• Choice of seasoning (I like Mrs. Dash table seasoning or Penzey's Chicken & Fish seasoning)
• Olive oil (no more than 2 teaspoons) 
• Salt & pepper

Preheat the oven to 350 degrees. Wash and poke holes in sweet potatoes. On a cookie sheet lined with non-stick foil (or regular foil with non stick spray applied), place the sweet potatoes on the sheet. Pop into the oven and set the timer for 15 minutes. 

The final product!

In the mean time, you can prep the asparagus. Wash thoroughly and trim the bottom ends off the asparagus.

After the first 15 minutes, throw the (thawed out) chicken breasts onto the pan. Sprinkle seasoning over the chicken breasts and push the pan back in. Set the timer for another 15 minutes. 

After the second 15 minutes, place the asparagus on the pan, spray with olive oil (toss in olive oil before if you don't have a spritzer) and sprinkle with salt and pepper. Set the timer for another 15 minutes. 

When the timer dings, check the potatoes to make sure they're cooked. If they are, pull of the tray and let everything cool. If they're not done--it sometimes happens to the gigantic ones--pull out the chicken and asparagus and let the potatoes cook another few minutes until soft. 

Once everything is done, pull out four tupperware containers (I use the disposable containers so I still have storage for dinners) divide up the meal. One piece of chicken for each container, half a sweet potato for each container (or one small one for each container), and several spears of asparagus to each one. Make sure everything has cooled completely, pop the tops on, and pop in the refrigerator for the week. TA-DA!! Meals are made and ready to go! 

Four meals in forty-five minutes. OK, with prep and finishing touches, sixty minutes tops. Aside from how easy it make, I really like that I'm fueled for the day with protein and nutrients. 

Chicken breasts--duh. Lean meat with protein to power you through the afternoon. Sweet potatoes are very high in vitamin A (to keep our peepers working) and have tons of potassium, great for blood pressure. The skin, along with the great guts, is full of fiber so go ahead and eat the whole 'tater! Asparagus is packed with vitamins and minerals. Plus, it acts as a cleaning agent, flushing out our kidneys which prevents kidney stones from forming. Awesome, right? 

I leave all my containers in my fridge at work so I can eat one every day. I also bring a small container of orange marmalade to mix into my sweet potato--it's my favorite way to dress it up. You can add a little butter and cinnamon instead or leave it plain. 

One week I switched out the asparagus for steamed broccoli and carrots. Squash would be a good addition or green beans. If you're not a sweet potato fan, try butternut squash instead. Top it off with a little bit of honey. SO good! 

Do you meal prep? What's your favorite? 

Last night's smaller version for dinner and lunch. I made this while
I  did a Barre3 30 minute work out.
True story. 

Protein Balls, aka, Energy Lifesavers

About a month ago, I got a little group together for an afternoon fitness class. It's our Fitness Friday workout for the week where my friend, Sheri, teaches us a RIPPED class. I wrote about her classes here on Traveling Tights (One of these days I'll explain about that little ol' sight.).

Anyway, I really liked the class. It was high energy, lots of cardio and strengthening, and choreographically fun. I get bored just walking or running, okay? I'm not the first to admit it. The only problem is that I was having a hard time being consistent in going--school, work, life kept getting in the way of her classes. Back in January Sheri offered to teach a class up at school. All I had to do was get a few people together.

Honestly, I didn't know if I would be able to do it. I needed to find the right time and day that people would be able to and then here's the big challenge, find people who actually wanted to do it. Lucky for me, I found about four people interested and so far we've been able to do a couple weeks worth of classes. Awesome, right?! We took some time off for our annual Spring Show. We'll be back up and running after spring break and I cannot wait to get back to it. It's the type of work out where I sweat a lot and feel like I'm going full tilt.

In any case, Sheri has been such a wonderful person to reconnect with. See, Sheri was a dancer just a couple years behind me in school. I always liked Sheri but we never spent a lot of time together. This little Fit Friday group is changing that. In fact, she's one of the catalysts for revamping my life to feel more balanced (Which I'm betting she didn't know!).

Sheri taught me this great trick for lunches during the week--I'll share that later on this week. She also taught me about these glorious little nuggets of goodness called Protein Balls. I think of them as Energy Lifesavers because that's what they've become for me!

All these little babies are is nut butter, honey, flaxseed, oatmeal, coconut, chocolate chips, and a hint of vanilla. I use the recipe from here--of course I found it on Pinterest. There are a ton of other recipes out there, this is just a simple one I knew I had all the ingredients for.

Basically you mix it all together, refrigerate for about an hour, and then smoosh them into balls. You want to make sure you really mix the ingredients well or else you have a lot of leftover crumblies at the end.

It makes about 26 little balls so I keep them in an airtight container and use as needed. And they will be needed.

I just put a mini fridge into my office and stocked it with a few things including a these suckers. When I get a little run down, I'll pop one of these for a little something. It's better than sweets or a soda. Technically people will eat these after a workout so I figure after teaching a few dance classes, it's totally the same thing. Sometimes theres not enough time to eat lunch right on time because I'll have a meeting that lasts an extra hour or two. I'll grab one of these just before so I have something to fuel me.

Just in the last week I've handed these out to those who need it. A colleague in my hallway was dragging her wagon and said she needed something so I popped open my container--she loved them! They taste like No Bake Cookies! I had another meeting with a different professor and she was dropping pretty quickly. She needed some lunch but we had one more meeting with a student. I handed her a ball and in just a few minutes I could tell she was feeling a little bit better, a light came back in her face.

This is the best of the stories yet. As an academic advisor, I communicate with students and sometimes parents. Well, I had a lovely meeting with a family on Friday and the poor dad needed something to raise his blood sugar. I felt bad saying we didn't have any vending machines, but I reached for the door of my fridge saying, "But I have these little protein balls..." He ate the last two and asked for the recipe on the spot. He loved them! Even said the next time they were in town, he hoped I had more in the fridge!

Maybe it's the little hostess in me, I just love being able to provide something for people I know will work. Ever since Sheri told me about protein balls, I've been enthralled with them. You don't need a lot, one or two in a sitting. They last a long time and they're really simple to make. You should try whipping up a batch and see if they work for you.

What's your favorite nut butter? 

Quick Taco Salad

Pyro Man works a number of jobs that sometimes take him away from a normal routine of a family dinner. Those are the nights that I usually make myself something I've been dying to try, but unsure if he'll like. Or it's the night I decide to take a load off and do something super simple. Last night was for sure a simple night.

One of the things Pyro Man has gotten me hooked on is mexican food. I've always liked it but it wasn't necessarily something I craved. Since we've been together I'm developed this love of all things tex-mex flavored, specifically tacos. Nowadays if you asked me what my favorite food is, nine times out of ten I'd probably say chicken tacos. There's something about them. Simple yet filling.

He's also been a huge influence in my newfound love for salsa. I swear I've eaten gallons upon gallons of salsa since meeting him. I used to be a Pace Picanta Sauce and Friotes kind of girl. Now, I'm totally a tortilla chips and FRESH salsa lady all the way (I actually use Pace in my crock pot chicken tacos recipe and it's fabulous!).

Dinner. Last night. Needed something quick and not too heavy. Looking around in my kitchen I had a lot of option including two giant jars full of fresh homemade salsa. "Hmmmm," I says, "What can I do with this?"

Yes, I do like to eat at my coffee table while enjoying a movie.

Well, I'll tell you what I did--I decided to make the fastest taco salad this side of the Red River. I chopped up a couple of small chicken breasts, tossed them in a homemade taco seasoning and threw them in a pan with a little olive oil. I quickly sauteed the meat and added a little bit of cilantro for extra flavor at the end. I LOVE me some fresh cilantro. With the warm weather coming, I can't seem to get enough. The flavor is fresh and crisp tasting. I swear it tastes like summer.

While the chicken was cooking, I chopped up some red leaf lettuce, cracked open a can of black beans, and diced up an avocado. I scooped half the chicken onto the salad, topped it off with a couple of spoonfuls of salsa and a little extra cilantro. Bam! Dinner was served.

I know taco salads can be a caloric nightmare with all the extra things added in there (cheese, sour cream, refried beans, taco shell, etc.) so I keep it pretty simple. Chicken breasts keep it light but protein filled. The black beans add a layer of of tastiness and also give you that source of protein and fiber that we need. Beans, beans, the magical fruit! The more you eat, the more...healthy your digestive track is! OK, you get it.

Greens? Well, you can't go wrong with a good among of lettuce and I prefer red leaf for a number of reasons. One, the darker the leaf, the more nutrients in it and two, it has more flavor to me than some others.  It's also calorie free and rich in Vitamin A. I'm sure you could use kale or spinach or romaine if you'd like or mix it all up. It's up to your taste buds--Just stay clear of iceberg lettuce--little flavor and no nutrients.

Avocados have those good ol' MUFA's for you and are tasty to boot! Salsa, well, it adds some pizazz and you don't need a whole heck of a lot on there. Just enough to mix it together and pack a punch of flavor with each bite.

OK--enough with the health push. It's simple, it's quick, it's delicious, and you might want to try it sometime.

What's your favorite quick meal? 

Salsa Recipe:
I actually use the Pioneer Woman's Restaurant Salsa. I truly think it's the bomb.com! So easy and excellent on anything! The only thing I do differently is I add a few pickled jalapenos and a little of the juice to give it an extra kick. Pyro Man likes his salsa with some eat and I have to say, I like a little spice to mine, too.

Taco Seasonings:
I usually buy my taco seasoning, favoring Penzy's the most (Thanks, Aunt Diana!). A few weeks ago I forgot to get  our favorite crock pot chicken tacos on and I immediately texted Pyro Man to get everything started. Unfortunately we were out of seasoning. Uh oh. Man in the kitchen without all the ingredients could be scary, but I sent him a quick recipe from the internet and we made a few adaptations to this:

1 Tbsp chili powder
1 tsp ground cumin
1 tsp garlic powder
1 tsp paprika
1/2 tsp onion powder
1/4 tsp salt
1/4 tsp black pepper
1/4 tsp crushed red pepper flakes

Mix it all together and voila! You've got homemade taco seasnoning. It makes a ton so we've got leftovers stored in a jar up in the pantry. Came in handy for the Quick Taco Salad.

Quick Taco Salad Directions:
2 chicken breasts
1-2 tsp of taco seasonings
2-3 tsp of olive oil
2-4 cups of red leaf lettuce (or other)
1/4 cup of black beans (rinse in colander to remove excess juice)
1 avocado
1/4 cup of cilantro (more if desired)
1/4 cup of salsa

1. Heat olive oil in skillet and slice chicken breast into chunks. Toss chicken in taco seasoning before throwing into the pan.

2. Sautee the chicken stirring occasionally to keep from sticking. Last minute or two of cooking, throw in 1 tsp of chopped cilantro (about a pinch) for added fresh flavor.

3. Meanwhile, chop lettuce into bite size pieces and toss into a bowl. Cut avocado in half,  slice up, and add to side of salad. Lemon, lime, or salt added to avocado is up to you! Scoop black beans onto salad and toss a couple of tsp of chopped cilantro to mix in.

4. Once the chicken is done, you can let it cool for a minute or lay on top of salad. Scoop a couple of Tbsp of salsa over the chicken and the salad. Garnish with cilantro and tortilla chips if desired.

5. Now all you have to do is enjoy! I like a few chips and salsa on the side with mine--it's hard to resist that lovely red sauce!

*There's enough to make two salads, one for now and one for later or the second to share. Anything can be adjusted to fit your needs for the evening. You could even use leftover taco ground beef if desired! 

Chocolate Banana Smoothies

Occasionally when I go home I get to work with one of my aunts in her shop. She's an embroiderer and digitizer so we spend a good majority of the day hooping, trimming, folding, and sorting. She plays fun music, we can-can, it's great! At lunch time, she always makes a homemade meal--I kid you not!

She's got a little kitchen set up in her shop, full fridge, stove, oven, and all, to make a home cooked dinner. No sandwiches and chips, no frozen meals. A real meal like meatloaf and mashed potatoes or roasted chicken and fresh green beans. We sit down at a table, pass the tea, and savor the flavors. I love that she does that for her workplace!

But one of my favorite things about her shop is that she always has Three O'Clock Snack Time. At precisely 3:00 pm, we take a quick break for a little snack (and she always has awesome snacks) and then we get back to work. It never fails that mid-afternoon is when I hit my slump. A little after lunch, but too soon until dinner, my tummy thinks it's time for another meal and my brain refuses to work right with out a little nosh. For me, Three O'Clock Snack Time is perfect for me. Well, it's probably more like Four O'Clock, but it's snack time nonetheless.

When I plan meals for the week, I feel like I'm preparing for battle. I try to arm myself with healthy things to pick and choose from so that when I do hit my slump I don't reach for the sweets or cokes like I sometimes do. It's got to have a little of protein and be filling enough so I don't feel like I need more.

One of my favorite break items is the Chocolate Banana Smoothie.

I'm sure you've seen it on Pinterest, it's not a hard thing to make and it really hits the spot! Here's the basic recipe: 

1 banana

1-2 Tablespoons of your favorite peanut butter

1 cup of chocolate milk--I prefer the dark chocolate almond milk

1 teaspoon of vanilla 

*Feel free to adjust anything to make it fit your taste buds. 

Throw the ingredients in a blender, I use my Nutribullet. Give it a couple of pumps to blend together, throw it in a pretty glass and enjoy! 

Sometimes it's a little heavy for me and I only drink about half and save the rest for later. This is something to make ahead and store in the fridge when you need. It's delicious, filling, and helps me hang on happily until dinner. 

What's your favorite snack time item?