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High Protein Banana Muffins and My New Spin Playlist

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Last night, I made a pretty big accomplishment….

I took the pit out of an avocado…with just a knife for the first time EVER! Now, don’t get me wrong, as I have tried and failed many times before.  Seriously, it felt great to do that!!

Brian and I then enjoyed that avocado in some homemade guacamole in meatless Mexican salads.  I used the Morningstar Farms meal starters with some chili powder, garlic powder, salt, onion powder, and pepper (all unmeasured), and it tasted so good.

Snack Time

I am so excited for my snack today.  One of my favorite things ever to make is muffins.  I can remember being a little girl using the Jiffy Cornbread Muffin mix to help my mom out with breakfast (corn muffins are a guilty pleasure of mine!).  For some reason, muffins just have a special place in my heart.

On Saturday, I scoured the internet for some high protein muffin recipes, and found tons.  Many of the recipes were similar to each other, so I took some notes, put my creative hat on and came up with a delicious banana creation.  Keep in mind, they do have a slight “protein” taste, so I love them, but Brian thinks they need peanut butter on top 😉

High Protein Banana Muffins

Yields:  10 Muffins

Nutrition Information:  Calories-63.2  Fat-2.1g  Carbs-3.2g Protein-8.3g

Ingredients:

  • 1 large banana, smashed
  • 3/4 cup liquid egg whites
  • 1/2 cup plain, nonfat Greek yogurt
  • 3/4 cup oat flour (oats ground up!)
  • 2 scoops of your favorite protein powder
  • 1 tsp baking soda
  • 1 tsp baking powder
  • sprinkle of cinnamon

 

 

 

Directions:

Preheat oven to 350 degrees.  Combine all ingredients in a large bowl and mix until combined.  Scoop batter into 10 paper lined and greased muffin tins.  Bake for 15-18 minutes.  ENJOY!

Workout

This morning’s workout was my Tuesday morning spinning class followed by some shoulder and ab work.  I have been rotating the same three playlists and switching out various songs for quite some time now in my spinning class…so I decided to create a completely new playlist.

All of the songs totally got me pumped up and working up a sweat!  I loved it.  At the end of class, I asked for suggestions for next week’s playlist…so keep your eyes peeled for another great workout mix.

On that note, it is time for me to head into work, but first…

Question of the Morning:

  • What is your favorite workout song and why?

I LOVE the Black Pearl song from Pirates of the Caribbean.  For some reason, it just gets me pumped and thinking I can push through and do anything.  It also ALWAYS seems to play when I am getting tired and need that extra energy and confidence boost.

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Taste Like they Came from the Bakery Healthy Blueberry Muffins

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When prepping food for the week, I usually like to bake something that is easy for Brian to eat as he runs out the door in the morning to the dental clinic.

This week, I was in the mood for a little red, white, and blue in honor of the 4th of July holiday this past Wednesday…so blueberry muffins it was.

In this recipe, I use white whole wheat flour, which has a less dense texture than regular whole wheat flour (and keeps the fact that they are healthy a secret!) I also substitute Greek yogurt, and applesauce for the majority of the oil to lessen the fat content, provide an extra burst of moistness and protein.  Enjoy!

Secretly Healthy Blueberry Muffins

Ingredients:

  • 3 cups white whole wheat flour
  • 1 1/2 cup white sugar
  • 1 tsp salt
  • 4 tsp baking powder
  • 1/3 cup nonfat, plain Greek yogurt
  • 1/3 cup unsweetened applesauce
  • 1/8 cup oil
  • 2 eggs
  • 2/3 cup almond milk or skim milk
  • 2 cups fresh or frozen blueberries
  • Ingredients for crumb topping:  1 cup white sugar, 2/3 cup white whole wheat flour, 1/2 cup cubed butter, 3 tsp cinnamon
Directions:
Preheat the oven to 400 degrees.  Place muffin liners in muffin tin.
Combine the flour, sugar, salt, and baking powder.  In a separate bowl, combine the Greek yogurt, applesauce, oil, eggs, and milk.  Pour the wet ingredients into the dry and mix until just combined (don’t over mix!).  Fold in the blueberries.
Fill the muffin tins to the top, and sprinkle with the crumb topping.  Bake at 400 degrees for 20-25 minutes.
Crumb Topping Instructions:
Mix together the sugar, flour, butter , and cinnamon in a food processor, with a fork, or with your hands.  You just want the mixture completely combined and crumbly.
Enjoy!!!
My First Cathy Savage Check In
Last week, I shared with you all that I am now a “Savage Girl” and have just begun my journey with the program.  One aspect of the program that I love is that we have bi-weekly check-ins to really assess how things are going so that changes can be made where necessary.
Here are how things are looking after my first week:
  • The eating plan is fine, I am eating 6 small meals a day.  My biggest problem is that packing for the next day takes a long time, and I snack too much while packing for the next day.  My plan to help with these problems??  I have started prepping lots of my meals on Sunday, and I will whiten my teeth while I prepare my meals for the next day. 😉

  • Energy levels are pretty normal, considering I have been lacking on sleep lately.  My plan for this problem…try to get to bed earlier and truly shut my brain down.
  • How I feel about my body….I think it looks the same since it has only been a week, but the scale has gone down a tad, which probably just had to do with the time of day I weighed myself (so many things affect your weight!)
  • Overall:  I feel good, and ready to kick this program’s little butt!

Why Did I Join Cathy Savage Fitness

Some of you have asked why exactly I have started this program because I already enjoy eating healthy foods, I workout all the time because I enjoy it, and I am not trying to lose weight.  Those are all very valid points, but I promise that I have a method to my madness.

  1. I have a very round and soft physique.  I always have.  I am ok with that, but I would like to attempt to have more muscle tone and definition.  In slang terms….I want to be “cut.”
  2. I am very interested in nutrition, and I have done a lot of self research and reading on how nutrition truly effects the way the body looks (you are what you eat).  I am interested to see how these little changes that I am making my nutrition are going to effect my body’s appearance and performance.   When it comes to nutrition, everything makes a difference, and you really have to get specific…even the timing of when you eat what matters when you are trying to sculpt your body.
  3. I am always looking for a new challenge, and I think that this is going to be a good, educational, fun, tough challenge for me.
  4. If it is at all possible, I would like to compete in at least one body building competition next year.  Now, there are several different kinds of body building for women, and I would probably compete in the division that is the least muscular and the most feminine looking.  What can I say… I love to compete, and I love to challenge myself!! I at least have to give it a try.
  5. Many people ask me questions about health, nutrition, and fitness.  I have answers to a lot of things because of my personal training education and background, personal experiences, and a lot of self-research…but I have questions too!  With the Cathy Savage program, I have my very own health coach that I can do all of the asking to, which is one aspect that I absolutely love!  I love asking questions and I love getting answers.
I want you to tell me about any new challenges that you have decided to take on!

On the Go Breakfast Biscuits

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Yesterday, I raved about my new found morning meal and promised a recipe.  So, here it is as promised 😉

On the Go Breakfast Biscuits (adapted from Busy Girl Healthy Life)

Ingredients

  • 2/3 cup egg whites
  • 1/3 cup egg beaters
  • 1/2 cup fat free or low fat cottage cheese
  • 1 cup lowfat shredded cheddar cheese
  • 1 tsp olive oil
  • 4 Morning Star Farms hot and spicy breakfast “sausage” patties, chopped
  • 1/2 cup white onion
  • 1/2 cup almond meal
  • 1 tsp garlic powder
  • 1/4 tsp crushed red pepper flakes

Directions

Preheat the oven to 375 degrees.  In a large bowl, combine the egg whites, egg beaters, and both cheeses.  Pour olive oil into skillet over medium heat.  Cook the sausage and the onion for about 2 minutes until the onions are tender and the sausage is heated through.

Combine the sausage and onion mixture, the egg mixture, and the remaining ingredients all together.

Spray a mini muffin tin and pour the egg mixture into 20 of the tins.  Place into the oven and bake for 15-20 minutes.

Allow to cool for 10 minutes before removing from the pan.  Enjoy!

*These are great to store in the fridge for quick breakfasts, either hot or cold, and they would probably be good with bacon…or faux bacon 😉

Nutrition:

Calories:  56  Fat:  3.1g  Carbs:  1.7g  Protein:  5.5g

Don’t forget to enter my one year blogiversary giveaway!

You Pick Exercise!

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Good Monday Morning!

Today has been one of those days where I feel like I am running from one thing to the next without a second to breathe…and it’s not even 8am!  But, it is all ok because Brian is finally coming home tonight from his long camping trip in Colorado and the Grand Canyon.

Breakfast

Yesterday, I spent the afternoon prepping food for the week.  I have really enjoyed having breakfast items pre-made for the week that are easy to eat a little bit of before my group exercises classes and then eat the rest of them after class on the way to or at work.

Last week, I was introduce to the blog Busy Girl Healthy Life (I can relate!), and I was inspired by so many of the recipes.  One of them being a breakfast muffin recipe.

These little muffins have meatless sausage, egg whites, low fat cheese, cottage cheese, and a lot of flavor.  They are yummy hot and cold…don’t worry, there will be a recipe coming soon 😉

Workout

This morning’s workout was in the form of me teaching a group fitness class featuring the Bosu Ball.  A couple of months ago, I attended the class myself and really enjoyed it, so when I was asked to sub I didn’t think twice about saying yes.

I love the Bosu because it adds a whole new element to traditional strength training exercises by forcing the participant to engage the core and focus on balance.

I broke the workout into three parts that could be done alone, tagged onto a cardio workout, or done all together!  You pick!!

I hope you all have a great start to the week!

Question of the Morning:

  • What workout are you starting your week with?

Q and A and Morning Glory Muffins

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This morning, I had one of my pre-made baked oatmeals in order to keep breakfast nice and simple.  I love stream lining my routine!!

As promised, here is the recipe for the deliciously, sweet Morning Glory muffins that hide a secret serving of vegetables.

Morning Glory Muffins (Inspired by a recipe on the back of the Gold Medal unbleached all purpose flour)

Ingredients:

  • 2 eggs
  • 3/4 cup vegetable oil (can sub applesauce)
  • 1/4 cup almond milk
  • 2 tsp vanilla
  • 2 cups flour
  • 1 cup brown sugar, packed
  • 2 tsp baking soda
  • 1/2 tsp salt
  • 3 carrots
  • 1 apple
  • 1/2 cup coconut
  • 1/2 cup raisins
  • 1/2 cup chopped almonds

Directions:

Preheat the oven to 350 degrees.  place paper baking cups in mini muffin tins, or grease with nonstick cooking spray.

In a blender, combine the carrots, chopped apple, eggs, vanilla, oil, and almond milk.  In a large bowl combine the flour, brown sugar, soda, salt, raisins, coconut, and almonds.  Once combined, pour the mixture from the blender into the dry ingredients.  Mix until just combined.

Place evenly in the mini muffin tins.  Bake 20 minutes, or until the muffins are golden brown.  Cool 5 minutes before removing from pan.

Enjoy!

Ask Me ANYTHING You Want!

Lately, I have been getting a lot of random questions that I would love to provide answers to here on the blog for anyone to see, so I thought I would open up the floor to anyone who has a question.

If you have questions about food, fitness, my daily routine, my likes/dislikes, Brian and I, my experience on the cruise ship, my favorite color, or ANYTHING…now is your chance to ask because I would love to share!  Of course the questions have to be appropriate 😉

Simply leave a comment below or send me an e-mail at trebleinthekitchen@gmail.com with your questions.

I will compile all of the questions, then answer them all in one post.

Can’t wait to hear what you all have to ask!

First Summer Festival of the Year

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Last night officially felt like summer.  After spending the day running, going to the farmer’s market, and then laying by the pool.  Brian and I joined two other couples for a dinner on the grill.

It was full of veggies and completely delicious.  We skewered brussel sprouts to cook on the grill after Erin (one of our friends) marinated them in a mixture of garlic, olive oil mustard, and some other spices that made a delicious combination.  I am going to have to get the recipe from her!

Our sides included fresh, tossed salad, brussel sprouts, green beans, and fruit salad.  Yum!

We ended the night by hanging out around the bon fire.  I can’t believe that summer is already here, but I am so glad that it is.

Breakfast Today

Brian and I ended up leaving a little early last night from the bon fire because I had a headache.  Unfortunately, it was a pretty bad one and it stayed all the way until the morning.

Whenever I get headaches like that, my body seems to crave carbohydrates…the starchy kind, so I started this morning with a bowl of egg white oats with some peaches and strawberries mixed in.  It was tasty and made me feel better.  Thankfully my headache went away.

I then spent the morning baking batches and batches of cookies for Brian to take on his camping trip.  I made Oatmeal Raisin, Chocolate Chippers, Chocolate Cookies with Peanut Butter Chips, Peanut Butter Cookies, and Morning Glory Muffins (recipe for these to come soon!)

We were then surprised when Brian’s aunt and Grandma stopped by to visit for a minute this morning and dropped off a little housewarming gift…almonds and little baggies so that we can pre-portion!  What a yummy snack!

After baking away the first half of the day and helping Brian make a playlist for his van full of high schoolers, it was time for a midday date!

Tomorrow is Brian and my 3 year anniversary, and since he is leaving tomorrow and I work all day I wanted to spend the day with him doing something special.  We packed up our bikes and headed downtown so that we could ride to the Talbot Street Art Fair.

It was perfect because they had a great bike parking area where they ticketed our bikes and gave us a matching wrist band so that nobody’s bikes got lost or stolen.  They had a great system!

Brian and I had never been to the art fair before and were extremely impressed by all of the little trinkets and beautiful pieces of art work.  There were a ton of people around and the weather was beautiful…a little hot, but we aren’t complaining 😉

While growing up, my family would always take advantage of the summer festivals in my hometown, and I still love these types of festivities.  I love the atmosphere, being around of a lot of people, and the different dynamic that each event brings to the city.  This was the first official summer festival of the year that Brian and I have attended, and I hope we have a chance to go to a few more!

After browsing around for a while, we were pretty hungry.  We decided to rest our feet and enjoy some gyros.  I got mine with just veggies and feta and Brian enjoyed a chicken gyro.  I had never had a gyro before, and it was really tasty!  I loved that the insides were super cold against the warm pita, especially since Brian and I were very hot!

After stopping at all of the booths in the art fair, Brian and I headed across the street to a cute little cupcake shop, 111 Cakery. After speaking with the owners husband and trying a delicious sample of their chocolate chip cookies, Brian and I caved and split a strawberry shortcake cupcake.  The cake itself tasted like a regular strawberry cupcake, but the best part was the little surprise of real strawberry filling inside.  Very tasty!

All in all, it was a great way to spend the afternoon.  I love day time dates!

We then came home, and while I prepared my meals for the week Brian’s dad made a delicious dinner of tossed salad, grilled veggies and scallops.

Just one summery thing after another!  I love the warm months and can’t wait to take advantage of all they have to offer.

I hope you all had an amazing weekend.  Now, it’s time to relax and watch a little Food Network Star, I love Sunday night traditions…almost as much as I love summer 😉