"Bikini Ready" Greek Feta Basil Turkey Burgers

The snow is melting and the sun is shining and that means one thing -- bikini season is around the corner! As is wedding season... 

I've worked hard this winter to stay in the gym, despite long hours at work and no sunlight! I hate going home in the dark, going to the gym in the dark, coming out in the dark. It's all so depressing! But Louis and I did a good job at motivating each other to go, and honestly, seeing the results has made it SO EASY to get there.  Biceps, triceps, shoulders, glutes.. I see changes everywhere! And the fact that I had to use a bobby pin today to cinch my pants is the biggest reward! 

I have to credit my recent "body win" to a few things.

First, is an app that I absolutely love, called My Macros + which has helped me keep on track. It calculates your macros for you based on body fat you want to lose!  The My Macros + app has a bar code scanner, recipe maker and has access to the macros of basically every food, restaurant and beverage out there! I love it! It also has a compatible app called My Workouts + which has been great for tracking my workouts and targeting certain body areas. 

Secondly, meal prep. People find meal prep tedious.. I love it! If you're planning on making chicken breast for dinner, why not make 5 servings of it for work too?  I've been throwing 7-8 breasts in the crock pot with spices and boom, at least 10 portions of 4oz protein ready to go! I mix that with a cup of veggies (fresh or frozen) and 1/2 cup brown rice or sweet potato and I have lunch for the whole week!  That with the addition of fresh fruit, a protein bar and yogurt has helped me achieve the results I am looking for. 

Third, and least favorite-- skipping alcohol and cutting back on sugar. Which means sweets.. Which is hard. OH so hard.. But I credit Arctic Zero for releasing new delicious flavors like sea salt caramel and mint choco chip.. Never did I think non-dairy icecream would be appealing.. But I find myself craving it! And knowing half the pint is NO fat and only 75 calories is so comforting. Mixed with a little FF whipped cream and it's a dream come true for dieters!

Lastly, the food scale has helped me a ton. I've always dabbled with it, and always use it when baking, but the My Macros + app makes you measure EVERYTHING, and since weighing out all of my foods I've seen a major difference in how my body feels, and reacts to exercise and clean eating in general. It is so easy to overeat, and you don't realize it until you really see what 4oz of chicken really is! (No, it's not the entire chicken breast!)

If you're sick of chicken like I was this week, give these delicious Greek-style turkey burgers a try! They are protein packed, low carb and full of flavor and nutrients! I eat them with brown rice and veggies and they make a scrumptious lunch!

Greek Turkey Burgers

Makes 8 - 3oz burgers 

160 Calories / burger with P:17.17/C:4.34/F:8.19

1.2 lb package Lean Ground Turkey 

2 Eggs

1/4 C Instant Oatmeal, dry 

1.5 oz Feta Cheese 

3 tbs Ground Flaxseed Meal (I use Bob's Red Mill)

1 Medium White Onion

Fresh Basil, as desired 

Spices, as desired (I used oregano, black pepper, garlic, red pepper)

Coconut oil, for frying

Combine these ingredients.  Add some coconut oil to your pan and get it hot, around 350 degrees.  Plop your burgers in and fry each side for about 5 minutes. Make sure they are cooked through, internal temp should be 165 degrees. Plate and serve! So easy!

I like this recipe not only for the protein, but you also get a healthy dose of Omega-3 fatty acids that your body needs from the egg and flaxseed meal! You can throw that stuff in anything -- breads, pancakes, waffles, protein shakes, and it will help hit your healthy fat macro for a serving! Also, don't skip the fresh basil!! It totally ties in all the flavors and is very necessary! 

I portioned my food for yesterday so I'd have some carbs/fat left for dinnertime in order to accommodate my french fry craving, and a hamburger bun :) The whole meal with the bun, fries, cup of vegetables was turkey burger was 419 calories, P: 23.8/C: 52/ F:12.9! For an entire dinner! 

The hour I spent yesterday meal prepping is rewarding come lunch time the next day :) YUM!

Beat that, McDonalds!!! 

What are you doing to stay on "bikini bod" target? 

-Elena

A Truly Healthy, Sweet and Satisfying Butternut Squash Bisque

Two weeks ago, Lou and I stopped by Panera for dinner before my fall basketball meeting.  The picture of the "Vegetarian Autumn Squash Soup" topped with pumpkin seeds over the register was so inviting, and it was cold that night so I was craving something that would warm my insides! I ordered it and shortly after, devoured it, sopping up all the leave behinds with a warm french roll. It was so delicious and extremely satisfying!

This week, I was craving it. It was chilly out every day, I was wearing plaid and pulled out my scarves and was just like "AHH IT IS FINALLY FALL!" and I wanted that friggen soup from Panera.  However, at something like $7 for 1 1/2 cups was crazy and Louis and I have a vacation coming up that we are putting money aside for so Panera just wasn't making the cut. So I started researching "butternut squash soups" and what I found was a wide variety of soups but so many were made with cream and cheese and butter and FAT! Not interested...

Then I though hmm.. Panera advertises that this soup is "vegetarian" and "healthy".. But is it?

One serving (appx 1 1/2 cups) of Panera's squash soup is 350 calories, with 18g of fat (7g of saturated fat) 1240 mg of sodium, 1g of protein and 31g of sugar! (sourced right from panera.com).

So I found a Paleo recipe, and tailored it to what I was looking for, and it basically came out to be the most delicious soup I have ever tasted. I was a little nervous about how it would taste.. Would it live up to the flavor I got at Panera?? 

Well, it did, and I recommend this to anyone looking for a warm dish with the flavors of fall but without all the fat and calories!  And if you have a crock pot, IT IS SO FRIGGEN EASY!

Here is the base recipe:

• 1 large butternut squash, peeled, seeded, and cubed.  You can use the precut stuff, just get two packages! You want 3lb (6 cups).
• 1 can of coconut milk 14oz
• 2 cups low sodium chicken stock
• 1 apple (any kind), peeled, cored and cubed
• 1 cup of carrots, chopped 
• 1 tsp ground cinnamon
• 1 tsp ground nutmeg

This base will get you an amazing soup, but I decided to elevate it with these amazing options:

• 1 jalapeno pepper
• 6 oz crispy bacon 

Basically, chop everything up and put into your crock pot! 

Cook on low for 8 hours, or high for 5-6 hours (depends on how much time you have!).  You'll know when it is ready, it will be bubbling, the squash will be very tender and easily squished with a wooden spoon.  Every hour or so, I stirred everything around but I don't think that is totally necessary. 

Once you've determined your concoction is ready, open the lid of the crock pot and let it air out for about 10 minutes. You will be happy you did once you start blending! You don't want to burn yourself!

If you don't have an emulsion blender, let this mixture cool, then put into a blender and blend!!!
If you have an emulsion blender, have at it! I left a few chunks because Louis and I both like a little bit of texture. Yes it will look like baby food, but that's the point! It is a bisque! Not Campbell's chunky chicken noodle soup!  I actually sauteed chicken on the stovetop and chopped it up and put it on the bottom of each bowl and poured the soup on top. This added texture, and heightened the protein content which we both were looking for after working out hard a few hours earlier.

The macros for this soup are sooo much better than Panera's!!! 

 

Panera:  350 cal for 1.5 cups

Elena: 201 cal for 1.5 cups

Panera: 18g fat (7g saturated fat)

Elena: 6g fat (4g saturated fat)

Panera: 1240mg Sodium

Elena: 150mg Sodium

Panera: 1g Protein

Elena: 7g Protein

Panera: 31g Sugar

Elena: 9g Sugar 

(ALL NATURAL! from apples & squash)

 

So delicious! I added 1 strip of crispy bacon on top for garnish! Can we just revisit the thought that my macros INCLUDED BACON! Panera's did not, and they still lose!

I added some cinnamon on top too, because it is fall. And there is no limit on cinnamon.

My love thoroughly enjoyed his portion!

Yea.. GONE!

In short, Panera is no where near as healthy as it advertises.. And you can ALWAYS whip up something better for your body with just a little more effort! I threw this all together after yoga this morning, around 11am, and then forgot about it! That is the beauty of the crock pot.

So whip this up and let me know what you think! I promise you will not be disappointed, and to my friends who live far away and can't experience the actual season of fall (cough couch Nick and Marissa), make this and instantly feel transported back to the Northeast!

-Elena

3 Ingredient Protein Pancakes that Rule Over Any Other Protein Pancake Recipe

I've been on a bit of a hiatus. I purposely did not take on any dessert orders for the month of May because this month is insane for me! I just got back from vacation in Miami with my boyfriend visiting my brother which was awesome. Before that I had something to do each weekend.. this weekend is me and Louis' anniversary weekend plus Memorial Day, and next weekend my cousin gets married.. SO, I have not had any time for cooking or baking.. we've been eating a lot of salads!

Anyways I slept until 11am this morning because my body was yelling at me "you need sleeeeeep" so sleep is what I did and when I got up I was hungryyyyy! So, I whipped up these pancakes, which were just.. amazing. They are a muted banana flavor, so if you love banana these are for you. This is what my plate looks like now:

Yup.. gone. SO GOOD. So here is the recipe and I hope you create them and enjoy them! This made four little perfect pancakes for one person, at only 243 calories and 8 grams of protein.  It is the perfect dish to have when you're craving a fattening Friendly's breakfast, but know you just should NOT do that! Dont' do that!!

Start with your three ingredients (see I wasn't lying!)-- one banana, one egg, 1/4 scoop vanilla protein powder. I like baking with muscle milk, it's flavorful and there is sugar in it so it makes things sweet. I know a lot of people prefer other brands, so use what you got!

Mash your banana like so..

In a separate bowl, whisk your egg. Then add it to the mashed banana, and add your protein scoop on top.

Next, mix everything together! I added a bit of cinnamon at this stage, because I love it so much and I put it on everything. So I guess I lied when I said 3 ingredients... I used four! But this is why I love this recipe, it is a great base and you can add what you like! I suppose you could add chocolate chips at this point if you're feeling naughty!! 

Ok now add some oil to your pan. I prefer using coconut oil, but if olive oil or butter is what you have, go for it.  Then plop your batter into the pan.

Let these little babies cook for about 4 minutes on one side, until the tops start bubbling then flip.  They will be brown, but the are not burned! Remember, bananas have a lot of natural sugar, so they will caramelize and be SO YUMMY. Trust me. We're almost there.

Ok so most of the world loves maple syrup. I hate it. I prefer butter.... or brown sugar, but bad bad bad. So how do we makes these things delicious for only 40 calories more and 4 whole grams of protein!?? You make a protein glaze. 

One tablespoon protein powder goes into a bowl..

Followed by 1/2 tablespoon of almond milk. Mix, then add more milk until it reaches a glaze consistency. You don't want it watery! Think glazyyyy.

 

OH YEAAAAAA! 

 

Look at that! A delicious breakfast with only a sliver of the calories you'd get at your local breakfast joint.

Ah these were so good. Banana and vanilla and a little cinnamon and it's a great way to get my protein from egg too without having to cook eggs (ew). 

Try these and let me know what you think! You won't be sorry! Don't forget to double the recipe (2 eggs, 2 bananas, 1/2 cup protein powder) to make them for two!

For 1 serving (4 little cakes):
243 Calories, 27 Carbs, 12 Fat, 8 Protein, 71 Sodium, 14 Sugar

-Elena

Five Ingredient Protein Bars

Adulthood has taught me a lot of things... life isn't as fun as when you were a kid; the real world is expensive; there are bad days (weekdays) and good days (weekends); the littlest things will make your day (like a Reese's cup.. or a bottle of wine). I think the most important thing I've learned so far though, is in order to be successful you need the right tools for the job.  You can try your damn hardest at something and give it your all but without the correct tools, whether they be physical tools or metaphorical tools (support, confidence) it can't be done.

In the kitchen, I feel super prepared. I've accumulated so much stuff; been given lots of tools from grandparents and my mom and friends; I usually always have what I need.  Except for lately... When I moved, I didn't think of the most important tool I need to do ANYTHING related to my baking -- a mixer.  Ohhhhh it's been fun without one! I've been hand mixing cakes (I make 4-6 a week).  I've been whisking and mixing and using my little $19 smoothie mixer from Target to break things down and sort of mix them.  Meanwhile, I've been ferociously stalking any website that carries Kitchenaid stand mixers, waiting for them to go on sale.. and today was the day!!

My baby! God it's beautiful!  Yes, I dream for the 7qt, but that will be on my wedding shower registry ;) This baby will hold me over!

So naturally I rushed home, decided I'd go for a run, and use the mixer to motivate me to move my butt so I could get back and use it!  And that is what I did!

I made five ingredient protein bars! Delicious, so easy, and healthy!).  The thing about protein bars is most of the recipes call for some sort of flour other than gluten flour (rice flour, almond flour, coconut flour) which are all so drying and end up tasting awful, especially when mixed with protein powder (also drying!).  I am using oats instead!  I like this recipe because it omits flour (yay!), is low on sugar, and is still moist and yummy!

The first five ingredients are the base. The "Optional" ingredients are what make them yummier! Use whatever you'd like!

Five Ingredient Protein Bars

2 Cups of Oats (I had instant oatmeal on hand, worked great)
1 Cup Almond Butter, plus more for later (you can use PB if you want)
2 Scoops Protein Powder  (I used vanilla)
1/3 Cup Honey, plus more for later
1/4 Cup Almond Milk, plus more for later

Optional
1/4 Cup Chocolate or Butterscotch Chips
1/4 Cup Dried Fruit (cherries, cranberries)
Shredded Coconut

Preheat oven to 350.  Spray a glass 8X8 baking dish with non-stick spray.  Combine oats, almond butter, protein powder, honey and almond milk in a mixer until combined.

It should not be soupy! You want minimal liquid, just enough so it all sticks together. Essentially you should be able to pick up the entire mixture as a "ball." 

Add in a little more almond butter and a little more honey if needed, until your mixture is sticking together.  If desired, toss in chocolate or butterscotch chips and/or dried fruit. Pour your mixture into the prepared baking dish.  

Press your mixture into the dish, covering the bottom.

If desired, drizzle honey on top and sprinkle coconut shavings on top.

Bake for 15 to 20 minutes.  Let cool, cut up, and eat one a day in the AM to stave off those 10:00am hunger grumblings :)

I already ate one!

There's so many things you can do with this 5-ingredient base. Have fun with it!

Well this weekend is the start of my busy month!  Some really exciting projects to come, can't wait to share here on the blog! Stay tuned!

-Elena