You have to make these superhero muffins!

I thought you guys needed a gift, so I'm sending it to you in the form of a muffin. Or, rather, a MUFFIN RECIPE!! This muffin has it all! It's clean full of veggies, filling, and DELICIOUS! WIN! Oh, and definitely kid-approved and lunchbox-worthy. superhero muffins

Superhero Muffins

Ingredients:

2 cups almond flour 1 cup old-fashioned rolled oats 2 teaspoons cinnamon ½ teaspoon nutmeg 1 tablespoon chia seeds 1 teaspoon baking soda ½ teaspoon sea salt ½ cup chopped walnuts (optional) ½ cup chopped dates, raisins, chocolate chips (optional) 3 eggs, beaten 1 cup grated zucchini 1 cup grated carrots 6 tablespoons unsalted butter ½ cup pure maple syrup 1 teaspoon vanilla extract

Directions

  1. Preheat the oYven to 350 degrees.
  2. In a large bowl, combine the almond flour, oats, cinnamon, chia seeds, nutmeg, baking soda, salt and walnuts, raisins, dates, or chocolate chips (if using).
  3. In a separate bowl, mix together the eggs, zucchini, carrots, butter, maple syrup, and vanilla.  Add the dry ingredients, mixing until just combined.  The batter will be thick.
  4. Spoon the batter into the muffin cups, filling each to the brim.  Bake until the muffins are nicely browned on top and a toothpick inserted comes out clean, 25-35 minutes.

 


Check out my latest obsession, apple cider vinegar "tea" and learn why YOU should be obsessed with it too!

Have a great week!

XO,

Katie

Clean, Simple and Delicious Butternut Squash Soup

This squash soup is sure to be a hit with the whole family, plus, its a great meal to prep on Sunday for anytime during the week! Ingredients:

  • pre-cubed butternut squash
  • olive oil
  • onion
  • garlic
  • chicken broth
  • vegetable broth
  • 1 tsp. pure maple syrup
  • 3/4 tsp. nutmeg
  • 1/8 tsp. cayenne pepper
  • 1/4 cup Greek yogurt

Directions:

  1. Use pre-cubed butternut squash from the produce department, drizzle it with olive oil, sea salt, and pepper and use your hands to coat all of the squash. Roast the squash in a 400-degree oven for 20-30 minutes or until fork tender.
  2. Chop an onion and add it to a warm skillet with a tsp olive oil. Cook until translucent, then add a tsp of garlic. Cook for 1 more minute. Add the onion mixture and the cooked squash to a blender. I filled it to the
  3. Fill the blender to the one-liter mark with 1/2 chicken broth and 1/2 vegetable broth. You can eyeball the amount here :) Also to the blender, add 1 tsp pure maple syrup, 3/4 tsp of nutmeg, and 1/8 tsp of cayenne pepper. Blend until smooth. Add mixture to a saucepan and heat.
  4. Taste and season with salt and pepper (I used a pinch of sea salt and a couple grinds of the pepper). For the super smooth consistency, add 1/4 cup Greek yogurt to your soup. Heat through and serve!

I love topping it with this asiago cheese crisps, but something sweet on top, like apple chips, would be great too!

Don't forget to connect with me on Facebook!

squash soup

Enjoy!

We have the MEATS!

Meal prepping is the key to success. Today I am marinating  meat for the grill. Here are some quick marinades that you can use on your meats, TODAY! Don't forget to connect with me on Facebook!

Whats Next? Find out my plan!

I've been working out with friends and family since finishing Insanity Max, but, I am also starting a 3-week yoga retreat! Join me in on Facebook and follow along!

Healthy Meals for Kids

Let's talk about what to feed those picky eaters. It is all about giving healthy options to your kids and allowing appropriate snack choices. We all deal with this, but, here is what works for us!

Don't forget to connect with me on Facebook.

CrockPot Chicken - So Many Options

This Crockpot Chicken is great to use for tacos, nachos or topped on a salad. Plus, it is super simple, throw the ingredients into the crockpot and let it cook itself. How easy can that be? And, as a busy mom, that is what we are looking for in a meal! Simple, delicious and easy! Ingredients:

  • 4-6 chicken breasts
  • 1 cup chicken stock
  • 1/2 cup salsa
  • 1 packet taco seasoning
  • 4 oz. can chilies, chopped

Directions:

  1. Add all the ingredients to the crockpot.
  2. Cook on low for  6-8 hours.
  3. Use tongs to pull the chicken apart.

crockpot chicken

This chicken is great in whole wheat tortillas with shredded cheddar, tomatoes, avocado, lettuce, and greek yogurt. Or, serve it a top a blue tortilla chips for nachos.

 

Let me know of http://facebook.com/katieharlancoachFacebook if you make this meal tonight!

Egg-citing Recipes!

We eat a lot of eggs in our house! They are such a great source of protein, and such a great way to start the day. Towards the end of 2014, I asked my Facebook friends for some recipe suggestions to jazz things up a bit. And boy did they deliver! I’ve started using a lot of these in my kitchen. How do you prepare your eggs? What recipes do you have to add to this list? Simple Additions:

Avocados

Basil

Bell peppers

Cheddar cheese

Cottage cheese

Crushed red pepper

Cumin

Feta cheese

Goat cheese

Marinara

Mrs. Dash

Parmesan cheese

Pesto

Pico de gallo

Sour cream

 

Fruit:

Bananas (http://hurrythefoodup.com/worlds-simplest-pancake-recipe/)

Blueberries

 

Recipes:

  • Salsa, cheese, ham, onions, peppers, tomatoes, cottage cheese, mushroom...pretty much any veggie
  • Spinach, veggies, and a little cheese
  • Saute onions, green pepper and celery; add a can of petite diced tomatoes. When hot, drop in eggs to poach in the veggies until done
  • Herbs, English muffin or whole wheat toast
  • Baked zucchini, onion, and feta
  • Tomatoes, basil, and mozzarella
  • Egg "muffins": mix up your eggs with whatever mixins (sauteed mushrooms, onions, peppers, etc, whatever precooked meat, ham, bacon, sausage, whatever and of course add some cheese!) Then put in muffin tins and bake.
  • When scrambled eggs are partially set, toss in a big bunch of baby spinach, some slivers of thin sliced prosciutto and a tiny pinch of red pepper flakes. Garnish with freshly grated real parmesan cheese.
  • Sweet potato hash (http://pinterest.com/pin/168744317258056225/)
  • Shakshuka (http://toriavey.com/.../summer-2010-travel-blog-shakshuka/)

A website?? What?

I am sitting here working on this website and it's a bit surreal.  I have a website?!?  How???  And even bigger than that, I have a NEED for a website!!  Mind. Blown. humbled

For those of you who have ever designed or worked on your own site, you know that it's sort of like a puzzle because everything  is connected to something else.  I really enjoy working on it, actually, and it fills a creative need in my work.  But man oh man, it can suck you in and then you've spent like 3 hours on one part of it, that probably no one will even notice!  Ha!

So know, friends, that this site is a work in progress and will always be!  Especially the "recipes" section, which so many people have asked me about.  I am working on ways to make it the most user friendly and searchable so you have quick choices when you need something yummy for dinner.

Your feedback will be very helpful to me moving forward, so please leave comments when you can!

Thank you for being on my site and giving my voice a place to land!!

XO