Pumpkin Pie Oatmeal Bake

New recipe just added to TeamJess!  This just might beat out my Pumpkin Protein bars!

Pumpkin Pie Oatmeal Bake

Servings: 9 • Size: 1 Square • Calories: 158.7 • Fat: 2.5 g • Carb: 30.1 g • Fiber: 4.5 g • Protein: 7.9 g • Sugar: 13.2 g
Ingredients:
15 Oz. 100% Pure Pumpkin
1/4 C. Stevia or Truvia
1/4 C. Light Brown Sugar (you can skip this part)
1 Large Whole Egg (I do not use this and it still tastes fine!)
2 Large Egg Whites
1 Tsp. Pumpkin Pie Spice
3/4 Tsp. Baking Powder
1/2 Tsp. Salt
1/2 Tsp. Vanilla Extract
1 1/2 C. Unsweetened Almond or other milk
1/2 C. Plain Fat Free Greek Yogurt
2 1/2 C. Old Fashioned Oatmeal

Directions:
Preheat the oven to 350 degrees F. and lightly spray the inside of an 8×8 baking dish with non-stick cooking spray. In a large bowl, mix together the pumpkin, sweetener, brown sugar, eggs, pumpkin pie spice, baking powder, salt and vanilla until well combined. Whisk in the milk and greek yogurt. Stir the oats into the pumpkin mixture. Pour the mixture into the prepared baking dish and cover with foil.
Bake for 30 minutes. Remove the foil and continue to make for another 15 minutes or until set in the middle. Once done, remove the oatmeal from the oven and set aside to cool slightly. Serve warm and top with your choice of deliciousness! Throw a scoop of greek yogurt on top, sprinkle w/cinnamon and watch it melt in…sooooo good!
Store any leftovers in an airtight container in the fridge for 3-5 days.

Snack Idea: Toasted Chickpeas

Toasted Chickpeas

Anyone need a quick snack idea? This idea actually came from boredom as I need something to throw into my lean ground beef while I was food prepping for the week…

Throw rinsed chickpeas into pan, cook on medium heat and keep flipping the chickpeas until they start to ‘jump.’ Cook to your liking, I like mine slightly crispy….sprinkle with sea salt, smoked paprika, and black pepper!  Separate into 4 small tupperware containers for a quick snack to grab-n-go.  Or add to a can of tuna or throw seasoned lean ground beef on top! Delicious and nutritious!

Pinto Bean Chicken Chili

Pinto Bean Chicken Chili  

Ingredients

I added 4 chicken breasts

1 spray of Pam Spray

1 onion, chopped

1 bell pepper, chopped

1 jalapeno, diced

8oz of mushrooms-chopped (I forgot to add mushrooms and it was still great)

2c. diced tomatoes

2 c tomato sauce.

I used 1 can, 28oz diced tomato, instead the above 2 ingredients to save on calories

1 c corn

2c pinto beans, pre-cooked/canned (can also substitute for garbanzo beans). I used 1 can garbanzo.

chili powder, cayenne pepper, salt (optional). I did 1T chili powder. 6t salt.

1 clove of garlic, minced. I did 2T garlic.

1. Saute onions, bell pepper, jalapeno, mushrooms, and garlic until onions are tender.

2. Add seasonings, corn, and pinto beans, diced tomatoes and tomato sauce.

3. Cook on medium heat until beans are tender, but not mushy, about 20 minutes

* I am the master at efficiency and saving time so I threw everything into a crock pot, I did not pre cook the chicken.  Just throw everything in the crock pot and come back about 5-6 hours later.  Wonderful! Enjoy:)

* Plenty of options with this recipes: I sometimes add minced celery for an extra crunch. But you must always add a scoop of greek yogurt to a warm bowl of chili; it makes the recipe perfect every time!

* Double-up the recipe so you have plenty of eat-clean options for the work-week!

TrainWithJess.com

White Chicken Chili Recipe

This makes a delicious meal full of spicy chili flavor, white beans and chicken. And it’s so easy too!  Add a dab of greek yogurt for a blast of deliciousness!   Serves: 4-6   

Ingredients

4 skinless, boneless chicken breasts (cut all the fat off)

4 cups chicken stock

2-4 cups water (add water instead of chicken stock to save on calories) Add water depending on how ‘soupy’ you want it

1 clove garlic, minced

1 medium onion, diced

1 (15-ounce) can white beans, drain the liquid from beans (use navy or great northern beans)

1 (4-ounce) can diced green chilis (if you dont like it hot, omit this ingredient)

1 teaspoon dried oregano

1 teaspoon ground cumin

1/2 teaspoon chili powder

1 teaspoon salt

1 teaspoon ground black pepper

1 teaspoon chopped fresh oregano

Instructions

1. Add chicken to a 3-quart or larger crock pot.

2. Add all the other ingredients.  Stir until well-combined. Taste for flavor and adjust to your preference.

3. Simmer over low heat for atleast 6 hours checking every 2 hours.  Every 2 hours the chicken will cook-through and you will be able to shred it apart using 2 forks.  Shred the chicken to your liking or keep the chicken breasts intact; this is totally up to you!

Warm and delicious!

Green Chickpea Hummus with Whole Wheat Pita Chips

Recently, the demand for my hummus recipes have increased!  If you did not try it last holiday season, you must this time around! *You can always substitute chickpeas if you can’t find the green ones, it just won’t be as fun:)

A Better Thanksgiving Appetizer  

 Green Chickpea Hummus with Broiled Pita Chips

Serves 8    Prep time: 10 minutes    Cooking time: 20 minutes

 I recently discovered green chickpeas and decided to try it in my favorite hummus recipe, here is what I did…

Green chickpeas are the fresh version of dried garbanzo beans, and they have an herby, slightly sweet, and nutty flavor. Look for fresh chickpeas at the local farmers market or buy them frozen at health-food stores. If you can’t find them in time for this Thanksgiving feast, substitute regular chickpeas or frozen edamame (green soybeans) and cook according to the directions.

 Make-ahead-of-time tip: Prepare the hummus (any version – chickpeas or edamame) a few hours before your holiday party or feast and refrigerate. Let it come to room temperature before serving, and stir in additional olive oil or hot water (use hot water, it will be fine – trust me) to adjust the consistency.

2 cups shelled green chickpeas (about 2 pounds unshelled) or edamame

3 garlic cloves

¼ cup extra virgin olive oil (or 2 TBS olive oil and hot water to the consistency of your liking)

2 TBS lemon juice

1 tsp sea salt (or salt)

½ tsp ground black pepper (I also love substituting crushed red pepper for a kick and to increase the thermogenic effect!)

Whole wheat or soy pita’s (Trader Joe’s Whole Wheat Low Carb Wraps are also amazing with this dish)

1. Fill a medium pan with water to a depth of ½ inch; bring to a boil. Place a steamer basket in the pan and fill with chickpeas. Cover, reduce heat and steam 15-20 minutes or until chickpeas are tender. Remove steamer basket from pan and SAVE THE WATER.

2. Transfer chickpeas to work bowl of a food processor. Add garlic; pulse to chop. Add ¼ cup oil (or less and add the hot water that you saved), lemon juice, salt, and pepper; process to blend everything together.

3. Refrigerate in an air tight container until ready to serve.

4. Pre-heat broiler and prepare the chips by cutting the pita’s or wraps in triangle size chips. Place on cookie sheet. Spray the chips with PAM spray and sprinkle with your choice of seasonings (black pepper, crushed red pepper, or garlic and basil, just to name a few). They only take a few minutes to crisp so stay close to the oven. Broil chips to your liking.

5. Upon serving, I like to garish the hummus with a few herbs and spices…try basil or more crushed black pepper over top.

6. Serve and enjoy!

Fiber, protein, and so low in sugar! It makes a great appetizer or side dish when everyone else is reaching for the mashed potatoes or health-slaughtered sweet potatoes…stick to your fitness plan, keep your health goals in mind, and you WILL enjoy yourself and that piece of pie (or gooey brownie in my case) for this Thanksgiving feast we are about to receive!

TrainWithJess.com

Cookie Dough Protein Bars

Don’t get stuck infront of a table of goodies this holiday season, that you are NOT allowed to eat!  Make your own! Here is the recipe for Cookie Dough Protein Bars!

Enjoy!

TrainWithJess.com

 

 

 

Who wants PUMPKIN PIE!

Baked Pumpkin Pie Oatmeal

Servings: 9 • Size: 1 Square • Calories: 158.7 • Fat: 2.5 g • Carb: 30.1 g • Fiber: 4.5 g • Protein: 7.9 g • Sugar: 13.2 g

Ingredients:

15 Oz. 100% Pure Pumpkin

1/4 C. Stevia or Truvia

1/4 C. Light Brown Sugar (you can skip this part as I do not use it)

1 Large Whole Egg (I do not use this and it still tastes fine!)

2 Large Egg Whites

1 Tsp. Pumpkin Pie Spice

3/4 Tsp. Baking Powder

1/2 Tsp. Salt

1/2 Tsp. Vanilla Extract

1 1/2 C. Unsweetened Almond or other milk

1/2 C. Plain Fat Free Greek Yogurt

2 1/2 C. Old Fashioned Oatmeal

Directions:  Preheat the oven to 350 degrees F. and lightly spray the inside of an 8×8 baking dish with non-stick cooking spray.  In a large bowl, mix together the pumpkin, sweetener, brown sugar, eggs, pumpkin pie spice, baking powder, salt and vanilla until well combined.  Wisk in the milk and greek yogurt. Stir the oats into the pumpkin mixture. Pour the mixture into the prepared baking dish and cover with foil.

Bake for 30 minutes. Remove the foil and continue to make for another 15 minutes or until set in the middle. Once done, remove the oatmeal from the oven and set aside to cool slightly. Serve warm and top with your choice of deliciousness! Throw a scoop of greek yogurt on top, sprinkle w/cinnamon and watch it melt in…sooooo good!

Store any leftovers in an airtight container in the fridge for 3-5 days.

TrainWithJess.com

 

 

Black Bean Quinoa Burgers [gluten-free]

I am not a gluten-free fan but for those who are, this is a simple veggie burger that is loaded with latin flavors!  These black bean quinoa burgers are a cinch to whip up.  Make extra so you are prepared for a week’s worth of eating- clean!  You can even use this as a ‘sausage’ and sprinkle into an egg omelet!

 

Ingredients:  YIELD: 6 patties

2 cans black beans, rinsed and strained

1 shallot, chopped (to be honest, who ever has this on hand? the burgers are even good without this ingredient)

1 garlic clove, minced

1 – 2 teaspoons chili powder

1 teaspoon cumin

1/2 teaspoon smoked paprika

Salt & pepper to taste

Juice from 1 lime

2 teaspoons hot sauce of choice

1 1/4 cup cooked quinoa

1 egg white

Directions:

Reserve 1/2 cup black beans and set aside.

Add the remaining beans, shallot, garlic, spices, lime zest, juice and hot sauce into a food processor.  Process until the mixture is the texture of a very chunky puree. Transfer this mixture to a mixing bowl.

Add the remaining beans, cooked quinoa and egg white and stir together to form your ‘dough’.

Shape the mixture into 6 patties and chill in the fridge for at least 1/2 an hour, more if you have time.

Heat a skillet over medium heat and add the patties to the pan. Cook them until browned, about 3 – 5 minutes per side.

Great on the grill too!

 

Chocolate Protein Bars

Makes 9 squares.  Serving size: 1 Calories: 72  Fat: 1 g  Carbs: 10 g  Sugar: 3 g  Protein: 6 g  

Delicious!

Ingredients:

1 cup Oat Flour (I made it myself. I took oatmeal and grinded it up in my Magic Bullet)
4 Egg Whites (beat the heck out of them first)
2 scoops Vanilla Whey Protein Powder (I use BodyTech Whey)
½ cup Splenda, Truvia
½ tsp Baking Soda
¼ tsp Salt
8oz Berry flavored Baby Food (see picture, I used Apples & Blueberries this time around and it was delicious!)
3 tbsp Baking Cocoa
4oz Water

Directions:
1. Preheat oven to 350 degrees.
3. Mix wet ingredients (egg whites, Splenda, Truvia, or Ideal, Berry flavored Baby
Food,Water) together in a medium sized bowl.  Add vanilla whey protein powder.
2. Add dry ingredients (oat flour, baking soda, salt, baking cocoa) together in a large bowl.
5. Spray 9×9 pyrex pan with a non stick spray and add batter to dish.
6. Bake 20-30 minutes in oven.
* Take them out of the oven right before you think they are done baking.  They will continue to bake for another 5 minutes.  Do not over bake or they will dry out!

ZUCCHINI OATMEAL COOKIES

PRINTABLE VERSION

3 TB greek yogurt (plain flavor)
3/4 c splenda or truvia
3 large egg whites
1 tsp vanilla
2 1/2 c oat flour (grind your own from oatmeal) or whole wheat flour
1 tsp salt
2 tsp cinnamon
1 tsp baking soda
2 c zucchini, grated (variation: 2 c mashed bananas may be substituted for zucchini)
3 c oatmeal
1/2 c chocolate chips (sure, throw some chips in there!)
1 c nuts optional

Beat yogurt and egg whites together very well.  Then add splenda and vanilla to the yogurt and egg mixture. Add dry ingredients to the wet mixture. Stir in      zucchini, oatmeal, chocolate chips (if you are going there) and nuts. Drop onto Pam-sprayed cookie sheet. Bake at 350°F for about 10 minutes.