My New Year, New You Program:  P90X3!!!

I did my first P90X3 workout - Accelerator.  LOVED it!  Hopefully when not pregnant I can do the donkey kick handstand part better, lol.

Here is a pregnacy progress photo!  So thankful to still have a healthy, developing baby.  Such a miracle!

Making these very soon! Getting ingredients today!

INGREDIENTS: 
-1-2 chicken breasts depending on size
-2 T. 100% pure avocado oil
-1 T. smoked paprika
-1 t. ground chipotle pepper (or more if you like spicy!)
-2 t. cinnamon
-1 T. garlic salt
-1 t. black pepper
-2 sweet potatoes, baked (45 min - 1 hr at 450F)
-1 c. kale, chopped
-1/2 bell pepper, chopped
-1 T. extra virgin olive oil
-squeeze of fresh lemon juice
-sea salt & pepper, to taste
-handful of pepitas, lightly toasted (optional for garnish, use whatever nut/seed you have handy)

DIRECTIONS:
1) Preheat your grill to medium-high heat. Coat the chicken breasts liberally with avocado oil. Season evenly with paprika, chipotle, cinnamon, garlic salt, and pepper. Allow to sit for 10-15 minutes before moving to the grill.

2) Grill for 5-10 minutes per side (depending on size of chicken breast(s) and what type of grill you're using) or until grill marks show. Set aside to rest and come to room temperature. Once cooled, shred chicken using 2 forks held back to back.

3) When the chicken is grilling, chop your kale and bell pepper and add to a large bowl. Mix EVOO, lemon juice, sea salt, and pepper in and massage lightly with your fingers to soften the kale. Add the shredded chicken in and toss well.

4) To assemble, slice the sweet potatoes open lengthwise and mash the insides slightly. Scoop large spoonfuls of the chicken/kale mixture into the middle of each sweet potato. Sprinkle with pepitas for garnish. Then gobble it up, skins and all! Can be served warm or at room temperature.

**WHAT'S COOKING WEDNESDAY**

Confession, I LOVE pizza. Once every few months or so Jason and I will splurge and get a pizza . But I found a PALEO, grain free pizza recipe!!! And I actually love all the veggie toppings anyways on my pizza, so I am super excited to try this!!!

Hot Skillet Pizza Recipe (Makes 2 pizzas)

Prep Time: 20 min. + 20 min if making pizza sauce
Cooking time: 15 min.

Ingredients for dough

1 ½ cups tapioca starch;
½ cup of full-fat coconut milk;
2 tbsp. olive oil;
1 egg, beaten;
1/4 tsp. dried oregano or basil;
Sea salt and freshly ground black pepper to taste;

Ingredients for toppings

Red onions, thinly sliced;
Bell peppers, chopped;
Cherry tomatoes, chopped;
Pepperoni, thinly sliced;
Homemade ricotta cheese; (optional)
Pizza saucem see below;
(Anything else you’d enjoy on a pizza that's healthy)

Ingredients for sauce

1 garlic clove, minced;
1 large shallot, minced;
2 cups of tomato puree;
1 tsp. oregano;
1 tsp. dry basil;
1 tbsp. olive oil;
Sea salt and freshly ground black pepper to taste;


Preparation for the sauce

1) Add the minced shallot and the garlic in a saucepan placed over a medium heat along with the olive oil. Cook until soft and golden (about 4 to 5 minutes).
2) Add the tomato puree, oregano, basil, and season to taste with salt and pepper.
3) Lower the heat and let it simmer for 20 minutes.

Preparation for the pizza

1) Preheat your oven to 450 F.
2) In a large bowl, combine the coconut milk, water, and olive oil.
3) Add the tapioca starch and combine everything together (it will be lumpy at this stage and that’s OK).
4) Add the beaten egg to the tapioca mixture, and mix with your hands until you get the proper doughy texture. Add the oregano and season to taste while mixing the dough.
5) Split the dough in half. Place one half between two pieces of wax paper and flatten it using a rolling pin. Try to get close to the size of the bottom of the skillet. Keep the other half of the dough for another pizza.
6) Place the flattened dough in a cast-iron skillet and poke it a few times with a fork.
7) Place the skillet in the middle of the oven and cook for 7 minutes.
 Remove the skillet from oven and add the pizza sauce and your topping. (This is the part where you can go all-out with whatever you want on the pizza)
9) Place the pizza back in the oven and cook for another 10 to 12 minutes, or until you see that the topping are nicely cooked and brown. If you like it crunchy on top, set the oven to broil for 2 to 3 minutes at the end.
10) Serve warm and ENJOY!!!

A FREE challenge group.  Contact me if interested in joining!

P90X3 COMES OUT IN 1 WEEK!

I'm taking names!  If you are interested in joining my "Ripped Resolutions" group starting Jan. 1 which will include support, accoutnability, 2 meal plans, the P90X 3 program (only 30 minute workouts) and Shakeology, shoot me a message!  This program is highly effective in less time!

An Exercise to Work Your Booty and Thighs!

Check out my facebook page for some more videos!  www.facebook.com/jbarterfitness

A HEALTHY THANKSGIVING MEAL:

This menu is predominantly paleo dishes.  There are a few exceptions because some include the use of dairy and one or two include grains.  But all are healthy.  You can also sub almond, soy, or coconut milk if you don’t want to use dairy milk on a few! 

HAPPY THANKSGIVING!

APPETIZERS:

-Butternut Squash Soup

-Harvest Quinoa Salad

-Cranberry Relish

MAIN COURSE:

-Oven Roasted Rosemary Rubbed Turkey

-Slimmed Down Sweet Potato Casserole

-Mashed Cauliflower

-Oven Roasted Vegetables (brussel sprouts and bell peppers)

DESSERTS:

-Paleo Pumpkin Muffins

-Chocolate Shakeology Pie

-Fresh Fruit with Berry Frozen Greek Yogurt

APPETIZERS

Butternut Squash Soup

Ingredients:

1 or 2 butternut squashes (1 is good for about 3 good portions)

1 or 2 cans of coconut milk, depending on the number of squashes you prepare

Sea salt and freshly ground black pepper to taste

Any fresh out dried herb you’ve got laying around

Directions:

1. Preheat your oven to 350 F.

2. Cut your squash lengthwise and remove the seeds. You can get rid of the seeds or keep them and roast them for a snack latter.

3. Place the halves, cut side down, on a baking sheet and place in the oven for about 45 minutes. It might take longer, but I suggest you check on them after 45 minutes. Verify that the flesh is fork tender and it’s ready.

4. Now either wait for the squash to cool down a bit so it’s easier to handle or put on some gloves. Scoop out the cooked flesh in a sauce pan and add about 3/4 of a can of coconut milk per squash.

5. Start mashing the squash with a potato masher on a low heat. Note that you can also place the flesh and coconut milk in a blender and blend the mixture. I prefer the version in the pan, less work than washing a blender.

6. Once everything is mashed up, adjust the consistency by adding some coconut milk if needed. Season with salt and pepper to taste. If you want to go fancy, grate a bit of fresh nutmeg . You can also add some grated fresh ginger or garlic for a nice spin on the taste.

7. Serve and enjoy! Garnish with fresh herbs on top if you have any. For added style, you can drizzle additional coconut milk in a spiral on the served bowls to create a white swirl.

Harvest Quinoa Salad

Ingredients:
Salad:
1 ½ cups Quinoa (optional)
3 cups baby Spinach
½ cup dried Cranberries
½ cup toasted Pecans
2 Apples (diced) (I recommend Honey Crisp!!!)
Salt and Pepper (to taste)
(OPTIONAL) ½ cup shredded smoked Gouda (or smoked cheese of your choice)

Dressing:
¼ cup Sherry Vinegar
5 tablespoons EV Olive Oil (1/4 cup plus a tablespoon)
¼ teaspoon Dijon Mustard (you can find this fat free)

Directions:
1. Cook the quinoa with 1 ¾ cups water (bring water to boil, add quinoa, lid the pot, turn heat to low and cook for 15 minutes).  Place cooked quinoa in a large bowl.

2. Add the spinach, cranberries, pecans, apples, and dressing (the spinach may wilt a little which is perfect)

3. Season with salt and pepper to taste.

4. Once the mixture has cooled off slightly, add the gouda.  Dish up and serve!!

Cranberry Relish

Ingredients:

1 (10-ounce) package fresh cranberries

1 cup water

½ - 3/4 cup Stevia (to taste)

1 3-inch orange rind strip

1/4 cup fresh orange juice (about 1/2 a large orange)

3 whole cloves

1 cinnamon stick

Directions:

1. Combine all ingredients in a medium saucepan. Bring to a boil, turn heat to low and simmer for 20 minutes, until cranberries pop and mixture thickens.

2. Remove the cloves and the cinnamon stick with a slotted spoon, transfer to a bowl; refrigerate until ready to use.

MAIN COURSE

Oven Roasted Rosemary Rubbed Turkey

Ingredients:

Turkey breast

Olive oil

Salt and pepper

Fresh rosemary

Directions:

1. Place the turkey breast in a roasting pan.  Preheat oven to 350 degrees.

2. Rub the entire turkey breast with olive oil, then add salt and pepper and fresh rosemary. 

3.  Use a meat thermometer to measure the internal temperature of the turkey.  Right when it reaches the desired poultry temp (usually around 160 degrees), remove it from the oven and let it rest.  Carve and serve!

Slimmed-Down Sweet Potato Casserole

Ingredients:
3.5 lbs sweet potatoes (about 5 medium), peeled and cut into 1-inch chunks
2 Tbsp honey
1/4 cup golden raisins
1/4 tsp ground nutmeg
1/8 tsp ground ginger
1/2 tsp salt
1 tsp ground cinnamon (divided)
1 Tbsp packed brown sugar
1/3 cup chopped pecans

Directions:
1. Cover potatoes with water, and boil in a large pot until soft when pierced with a fork. Drain, and return to the pot.

2. Preheat oven to 400° F. Spray a baking dish with cooking spray.

3. Mash the sweet potatoes, then add the honey, raisins, nutmeg, ginger, salt, and a 1/2 tsp of cinnamon. Whip with an electric mixer or an immersion blender until smooth (if you don't have one, you can do this step by hand—it'll just take a little muscle!). Spread the sweet potato mixture in the prepared baking dish.

4. Mix the brown sugar, pecans, and remaining 1/2 tsp cinnamon in a bowl; sprinkle over the potatoes. Bake until hot and beginning to brown around the edges, about 15-20 minutes.

Mashed Cauliflower

Ingredients:

2 heads of cauliflower chopped

1/3 cup skim milk or fat free half and half

2 TBSP Minced garlic

Salt and pepper

Chives

Directions:

1. Cook the cauliflower in boiling water or steam it until tender.

2. Use a mixer to mash and mix. Add milk, salt, pepper, chives , and/or garlic to taste. 

Oven Roasted Vegetables

Ingredients:

Brussel sprouts (chopped in half)

Bell Peppers (chopped into 1 inch pieces)

Olive oil

Balsamic vinegar

Spices, salt, pepper, herbs (to taste)

Directions:

1. Preheat oven to 450 degrees. Chop brussel sprouts and bell peppers into chunks. 

2. Place the veggies in a ziploc bag with some olive oil, balsamic vinegar, and salt and pepper. Shake it all up.

3. Place the veggies in a casserole dish. Roast in the oven for about 30 minutes or until browned and crisp on edges. 

DESSERTS

Paleo Pumpkin Muffins

Ingredients: 
1 cup almond butter
1/2 cup pumpkin puree
2 whole eggs
1/2 tsp baking soda
1/2 tsp sea salt
1 Tbsp pumpkin pie spice
1/3 cup honey
1/3 cup dark chocolate chips (OPTIONAL)

Directions:
1. Preheat oven to 350 degrees. Spray muffin pan with cooking spray or line with cups. Combine all the ingredients until smooth. (Fold in chocolate chips if using them)

2. Distribute the batter evenly into the muffin pan. Bake 15-20 minutes (until the center is firm and the tops start to crack)

3. Cool them in pan and then on a rack. For best shelf life, store them in an air tight container in the refrigerator. (They freeze really well too!)

Chocolate Shakeology Pie

Ingredients:

2 scoops chocolate Shakeology

2 Tbsp. nonfat milk

1 (12. oz.) container form (or silken) tofu

½ cup all natural almond butter

1 whole wheat graham cracker pie crust

Directions:

1. Place milk, tofu, Shakeology, and almond butter into a blender and blend until smooth.

2. Pour tofu mixture into pie crust.

3. Refrigerate for 1 hour, or until firm.  Cut into eight servings.  Enjoy!

Fresh Fruit with Berry Frozen Greek Yogurt

Ingredients:

Large container of berry, strawberry, or plain nonfat greek yogurt

½ cup stevia

3 cups frozen fresh berries (partially thawed)

1 tsp lemon juice

Ice cream maker or kitchen aid ice cream bowl attachment

Fresh fruit to garnish, mint is good too!

Directions:

1. Get the ice cream maker ready bowl attachment ready

2. In a large bowl, mix the yogurt, stevia, frozen berries, and lemon juice

3. Pour mixture into ice cream bowl or maker and let it mix/freeze.  Follow remaining freezing directions.

4.  Serve with fresh fruit and fresh mint!