Banana Walnut Pancakes

1 Serving: Makes 3 Pancakes:

4 Egg Whites
1/2 ripe banana- SMASHED
1/4 C Oats
hand full of walnuts
sugar free syrup

mix all ingredients in a bowl- except for walnuts- with a fork. Pour some of the batter into a hot skillet sprayed with a little cooking spray. Place a few walnuts into the pancake while cooking. Flip pancake and cook on the other side. Repeat 2 more times to make a total of 3 pancakes.

Top with sugar free syrup.

You can also make these on a skillet.

Half Marathon Training: Week 4

Happy Sunday, to all of my running friends out there! I have next weeks training all planned out! And I have to say, I am really looking forward to this week. This week is an EASY week!!!

I, personally, had to make changes to last weeks training- just because of my crazy schedule. Today is Sunday and I haven't ran my long run yet. But, after church & an errand- I will crush 7!

Now on to WEEK 4!

don't be frightened.... it's a RELAXING week (as far as running is concerned, anyway):

Monday: Take it to the streets or a running trail
Casual 45 Minute Run

Tuesday: Cross Train/ Fit
 
Wednesday: Get some fresh air-take your run outside- change it up a bit and take different route
Casual 45 Minute Run

Thursday: Crossfit/ Train

Friday: Crossfit/ Train

Saturday: Long Run... of 5 Miles

Sunday: Day of Rest and Meal Prep!

Note: If you need to take an extra day of rest in the middle of the week- do so. Listen to your body- it has something to say :)

I have set a personal goal to really enjoy the scenery this week as I take my casual runs. Just take in the changes that the new season has to offer and enjoy the beautiful colors of the portrait that the Lord has hand painted. Enjoy!!

Spaghetti Sauce with a WARNING!

WARNING! You will NOT want to open another store bought spaghetti sauce after making this easy, healthy and extremely delicious Spaghetti Sauce with a WARNING! 

What you're gonna need:

1 TBSP Olive Oil
1 Medium Onion, chopped
Minced Garlic (to your liking)
2 Cans of fire roasted tomatoes (get organic if you can)
1/2 C Tomato Paste
1/4 C Red Wine- of your choice
1 TBSP Dried Oregano
5 Basil Leaves or 2 tsp Dried Basil
1 tsp Sea Salt
1/4 tsp Crushed Red Pepper (or more if you like it HOT)

What your gonna do:

1. heat your olive oil in a sauce pan 
2. add your onions and garlic- stir constantly about 2 min
3.stir your tomatoes, paste, red wine, dried oregano, sea salt & crushed red pepper
4. turn heat down and place a lid on your sauce pan and simmer for a minimum of 20 min. The longer you simmer, the tastier!
5. add your basil at the last 5 minutes of simmering

This sauce is great with whole wheat spaghetti noodles or any whole wheat pasta. I also use this sauce for my chicken Parmesan (recipe coming soon). 

For a lower carb option (which is ideal for dinner), I steam 2 cups of broccoli in place of my noodles and add a chicken breast or lean ground turkey and top with "Spaghetti Sauce with a Warning!"

Remember to save a serving  for you lunch tomorrow! 

Eating Clean: Perfect Turkey Cakes (meatloaf)

I've finally done it! I've perfected the turkey ball! Well, they are really Turkey Meatloaf Muffins but you could use the same recipe to make balls and turkey ball just seems to be so much more fun to say :)

What you will need:

1lb lean ground turkey
2 egg whites
1/2 C quick cooking oats
1/2 of a fresh Zucchini, chopped
1 onion, chopped 
1/4 tsp cumin
1/4 tsp thyme
1 tsp yellow dry mustard
1 tsp pepper
1 tsp chipotle pepper spice
1/2 tsp sea salt
1 tbsp garlic powder

What to do:

Preheat your oven to 375 & coat muffin tin lightly with olive oil or cooking spray. You can also use a loaf pan. 

In a large mixing bowl add all of the dry ingredients: oats, cumin, thyme, mustard, pepper, chipotle, salt & garlic and mix together using a spoon.

Next, add the ground turkey, egg whites, chopped onion & zucchini to the dry ingredients and mix together really good with your hands.

Fill your lightly greased muffin tin with the mixture and place in the oven for about 30 minutes or until thoroughly cooked. When the muffins begin to brown they are ready.

These are so moist, delicious and of course, nutritious!

Breakfast Bowl; aka, TM's throw up in a pan ;)

a friend of mine inspired this breakfast recipe. It's so delicious despite how it looks ;) It has become one of my Saturday morning rituals after my run.

Serves: 1
what you will need:
4 egg whites
1 cup raw spinach- washed and dried
1/4 cup organic all natural salsa (homemade is preferred)
1/4 cup black beans, rinsed and drained (if you're using from a can, make sure ingredients listed on the label only contains black beans and does not include artificial ingredients or fat)

what to do:
spray cooking pan lightly with olive oil and heat pan.
once pan is hot, add spinach and saute'
add your egg whites and toss ingredients often until eggs are almost set
then add salsa and black beans- tossing until eggs are fully cooked.
place on a plate and enjoy with a cup of hot green tea :)