Chicken Stroganoff! Crockpot Recipe!

Tonight's clean eats dinner is a cleaned-up version of an oldie but goodie: chicken stroganoff. While traditional stroganoff uses sour cream, this version subs nonfat plain Greek yogurt--- reducing the fat but retaining the flavor! Check out the recipe:

Recipe:
Chicken Stroganoff (Serves 4)

1 pound of chicken breast (about 4 chicken breasts)
1 Can of cream of mushroom soup (a clean variety--- I used Amy's)
1 Cup nonfat plain Greek yogurt
1/4 Cup chopped red onion
2 Chopped garlic cloves
1/2 Cup chicken broth
1 Cup chopped mushrooms
1/4 Cup whole wheat flour

Place chicken on the bottom of the slow cooker, then mix together the remaining ingredients, except for the whole wheat flour, and pour over the chicken. Cook on low for 5 hours. Then, add in the whole wheat flour, and cook on high for another hour. Once done, remove the chicken breasts, and blend the remaining liquid in a blender to remove any lumps. Serve the chicken stroganoff over veggies, whole wheat pasta, rice, couscous, or whatever else you'd like. Enjoy!

See? Simple as that. You can still have your favorite foods and eat clean!

French Toast Power Casserole! Crockpot Recipe!

Today's clean eats breakfast: French Toast Power Casserole! What makes it "power" casserole? Well, it's packed with protein to help you power your way through your day! Not to mention that this recipe is delicious--- apples, walnuts, cinnamon, and just a hint of honey and vanilla. You can't go wrong with that, can you?! Who said eating clean meant eating bland?! Not me!

Recipe:
French Toast Power Casserole (Serves 2; Crockpot Recipe!)

4 slices whole grain bread (I use Ezekiel's brand)

French Toast Mixture:
1 whole egg
1 egg white
1 Cup unsweetened vanilla almond milk
4 Truvia/Stevia packets
1 Scoop vanilla whey protein powder (I used About Time/SDC Nutrition in Birthday Cake)
1 Teaspoon vanilla extract (not imitation!)
1/2 Teaspoon cinnamon

Apple Mixture:
1 Cup apples, finely chopped
1 Tablespoon honey
1/2 Teaspoon lemon juice
2 Tablespoons walnuts, finely chopped
1/4 teaspoon cinnamon

Cut bread slices into bite-size squares. Set aside. In a bowl, whisk together all ingredients for the French toast mixture. In a separate bowl, mix together all ingredients for the apple mixture. Once prepared, spread a layer of the bread cubes on the bottom of the crockpot, followed by a layer of the apple mixture, then another layer of the bread cubes, and finally a layer of the apple mixture again. Lastly, pour the French toast mixture evenly over everything, ensuring that everything gets thoroughly coated. Cook on high for 2 hours, or until the edges of the French toast casserole become golden brown.

This is, hands down, a delicious recipe that I dare you to resist! Yum!

Peanut Butter Power Pudding!

Today's clean eats breakfast recipe is a tasty treat for all you peanut butter fanatics (such as myself!) out there--- a delicious bowl of warm peanut butter power pudding for breakfast!

Recipe:
Peanut Butter Power Pudding (Serves 1)

1/2 Cup oats
1 Cup unsweetened almond milk
1/2 Banana
2 Tablespoons PB2 powder
2 Packets Truvia/Stevia
1 Scoop peanut butter whey protein (I used About Time/SDC Nutrition)
1/4 Teaspoon vanilla extract (not imitation!)
Optional: carob chips for garnish

Note: if you do not have peanut butter whey protein, then you can subsititute for vanilla whey protein, but I would increase the PB2 powder by 1 tablespoon, and eliminate the vanilla extract.

In a pan over the stove, simmer the oats in the unsweetened almond milk until the majority of the liquid is gone. Then, pour the oats in a blender along with the rest of the ingredients. Blend thoroughly, then pour in a bowl to serve, garnishing with carob chips if you desire. Eat and enjoy! You can also store this in the fridge, then eat your pudding cold if you'd like. Yum!

Whole Wheat Banana Protein Bread

Today's clean eats breakfast is a running staple for me! The eggs are full of much-needed protein, the whole wheat flour provides healthy complex carbohydrates, while the banana is rich in potassium and aids in hydration. As a whole, this is one of my favorite pre-run meals, offering complete nutrition to enhance your running--- all with a truly indulgent taste!

Whole Wheat Banana Protein Bread

6 eggs
1 Cup unsweetened vanilla almond milk
1 Cup whole wheat flour
1 Very ripe banana
1 Teaspoon vanilla extract (not imitation!)
6 Packets Truvia/Stevia

Preheat oven to 425 degrees. In a food processor (or a blender), combine all ingredients. Pour into a lightly greased bread pan, and bake in the oven for about 20 minutes, or until a fork comes out clean when inserted in the middle of the bread.

I served this with the pumpkin butter I whipped up the other day, resulting in a fantastically delicious combination! Enjoy!

Hot Cocoa Power Oatmeal with a Mug of Hot Cocoa! All Clean!

Yet another snowy day here in Pittsburgh! The roads are too bad to go anywhere yet again; my husband barely made it home safe and sound from work this morning. He even saw cars backsliding down the hill we live on! Our door is frozen solid--- even the lock is coated in ice! Brrrrrrrrr... I'm keeping my booty parked in front of the fireplace today!

And what is better on a freezing winter day than a mug of steaming hot cocoa? Nothing! So, in honor of today's blizzard, I present: clean hot cocoa power oatmeal and clean hot cocoa! YUM!

Recipe:
Hot Cocoa Power Oatmeal (Serves 1)

1/2 Cup oats
1 Cup unsweetened vanilla almond milk
1 Scoop chocolate whey protein powder (I used About Time/SDC Nutrition)
1 Tablespoon unsweetened cocoa powder
1/4 Teaspoon vanilla extract
1/4 Teaspoon cinnamon
2 Packets Truvia/Stevia
Optional: carob chips or baking chocolate

In a pot over the stove, simmer the oats in the unsweetened almond milk until the majority of the liquid is gone. Remove from heat, and stir in the remaining ingredients. Garnish with carob chips or baking chocolate if desired just before serving!

Recipe:
Clean Hot Cocoa (Serves 1--- Only 40 calories!)

1 Cup unsweetened vanilla almond milk
1 Tablespoon unsweetened cocoa powder
1/4 Teaspoon vanilla extract
1/4 Teaspoon cinnamon
4 Packets Truvia/Stevia

In a pot over the stove, simmer the unsweetened almond milk over low heat. Whisk in the remaining ingredients until throughly combined. Once the hot cocoa is thoroughly mixed and heated, pour into a mug to serve and enjoy your chocolatey goodness!

What a delicious way to start the day off when it's so cold that you just can't seem to get going! But, of course, get going I will! I'm working out with the hubs today, since he's home from work. How about all of you guys out there--- keeping warm, hibernating, what? I want to know!

Pepper Ranch Roast (Crockpot Recipe!) & Homemade Ranch Mix!

So tonight's clean eats dinner recipe is a tasty yet clean twist on a classic dish: roast beef! In keeping with the recent theme, this is also a slow cooker recipe. The great thing about that is that you can get away with using a leaner cut of roast, and it'll still come out juicy and tender due to the slow cooking! Ready for the recipe deets guys?

Recipe:
Pepper Ranch Roast (Serves 2)

8 Ounces lean beef roast (eye of round, bottom round, top round, etc.)
1/4 Teaspoon salt

1 Tablespoon ranch mix
1/2 Cup diced pepperoncinis
1/4 Cup pepperoncini juice
2 Cups beef broth (be careful--- make sure it's just beef broth/beef stock--- they like to sneak "caramel coloring" in there on this one!)
2 Tablespoons whole wheat flour
1/2 Cup plain nonfat Greek yogurt

Sprinkle roast with salt. Over high heat, sear roast on all sides on a lightly oiled pan. Remove from heat, and place in the crockpot. Add in the pepperoncinis, along with their juice. Cook on low for 4 hours. Remove the roast, and set aside. Pour the remaining juice into a pot over the stove. Add in the beef broth, along with the whole wheat flour, and bring the mixture to a boil while whisking. Once the mixture becomes thick, reduce the heat to low, and stir in the yogurt. Simmer for several additional minutes. Lastly, pour the broth into a blender and blend thoroughly (you could also use an immersion blender). Spoon the sauce over the roast just before serving. I served this roast with lemon-parsley roasted baby potatoes for that full "homestyle meal" effect. It came out absolutely delicious!

Recipe:
Homemade Ranch Mix

3/4 Cup dried parsley
2 Tablespoons pepper
1/4 Cup garlic salt
1 Tablespoon salt
2 Tablespoons garlic powder
1/3 Cup onion powder
1/2 Cup dill weed

Combine all seasonings evenly. This mix can be used as a substitution in any recipe calling for ranch mix. Store remaining ranch mix in a mason jar to be used later!

Please note: I made this recipe for 2 people. I had to go to the butcher counter to get a small enough cut of roast. They looked at me like I was freaking insane--- as if people only buy, cook, and eat 5 lb roasts! My suggestion is to go to the butcher counter to get the amount you need (roughly 4-6 ounces per person), as opposed to buying a crazy large roast. Face it--- with all of that roast staring at you, you WILL be tempted to eat more of it. My personal opinion is save yourself some money, cut some calories out while you're at it, and just buy and cook what you plan to eat. If, however, you have a large family or you're cooking for guests, and you do plan to cook a larger roast--- please note that you'll need to adjust the cooking time in the crockpot!

This recipe was a huge hit--- especially with my carnivore husband! He said that the roast was so tender, it was practically falling off his fork! If you're in need of a healthy, clean, and delicious roast recipe--- this is it guys! Yum!

We also got in our workouts today. We opted for P90X3 MMX. I have to say--- this might just be, along with The Challenge, one of my favorite P90X3 workouts! Its tons of fun, and it'll be great for when I really need to get out some aggression--- you know, when I just want to kick or punch something! Hehehehe. Of course, I got in my usual run--- y'all know I can't skip that!

Fresh Cranberry Sauce (Crockpot Recipe!) with Pan Seared Turkey and Cinnamon Sweet Potatoes

Tonight's dinner recipe is a clean twist on the oh-so-classic Thanksgiving dinner: turkey, cranberry sauce, and sweet potatoes. Only this meal gets its deliciousness from fresh ingredients and unique flavors. No need for butter-slathered turkey, brown sugar-coated sweet potatoes, or that gelatinous gunk known as gravy here! 

Recipe:
Cranberry Sauce (Crockpot!)

1 12 Ounce bag of fresh cranberries
1/2 Cup of apple juice (no sugar added!)
1/2 Cup maple syrup
1 Large cinnamon stick

Place all ingredients in a slow cooker, and mix the ingredients thoroughly. Cook on low for 4 hours, stirring regularly. Spoon over turkey breast (or whatever else you'd like!) to serve. 

Pan-Seared Turkey (Serves 2)

2 Turkey breast cutlets (about 4 ounces each)
1/2 Teaspoon garlic powder
1/2 Teaspoon rosemary
1/2 Teaspoon thyme
1/4 Teaspoon pepper
1/4 Teaspoon salt

In a bowl, combine all of the seasonings. Sprinkle the seasonings over each side of the turkey breasts. Sear each side of the turkey breast on a VERY hot lightly oiled pan. Sear for 2-3 minutes on each side. The turkey will be done when it's no longer pink in the middle.

Cinnamon Sweet Potatoes (Serves 2)

2 Sweet potatoes, cubed (you can peel them if you'd like, but I personally like the skin)
Cinnamon
Truvia/Stevia

Preheat oven to 400 degrees. In a bowl, sprinkle sweet potato cubes liberally with cinnamon and stevia. I don't bother measuring--- just make sure they are good and coated! Place the coated sweet potato cubes on a foiled baking sheet, then bake at 400 degrees for 20-30 minutes util tender. 

Enjoy guys!

I got some awesome swagmail today, so I'll be reviewing that in the next few days, and I'll be sharing the details with you! Excited? I know I am! No run today--- it's a blizzard here! But I lifted this morning and I did some agility training. What about you guys out there? Are you killing your workouts? Or are you losing your motivation? Let me know!

Coconutter Protein Pancakes

Okay, so my coconutter no-bake protein cookies have been such a hit, that I really wanted to translate that coconutter love into a tasty stack o' pancakes. I attempted that today, and (if I do say so myself) the results were mighty delicious!

Recipe:
Coconutter Protein Pancakes (Serves 2)

Peanut Butter Protein Pancakes:
1/2 Cup Big Train Low Carb Pancake/Waffle Mix
1 Scoop About Time/SDC Nutrition in peanut butter flavor
1 Tablespoon unsweetened applesauce (substitution for the oil recommended on the box)
2 Egg whites (substitution for the whole egg recommended on the box)
1/2 Cup Water

Coconut Filling:
1/2 Cup vanilla Greek yogurt
2 Tablespoons light coconut milk
2 Tablespoons unsweetened shredded coconut
2 Packets Truvia/Stevia
1/2 Teaspoon coconut extract (not imitation!)

Whisk all of the ingredients together. Pour batter in 1/4 cup increments onto a very hot pan on the stove. As soon as the edges start to become cooked, flip the pancake on the other side to cook. At the same time, mix together the coconut filling ingredients in a bowl. Once thoroughly combined, spread a layer of the coconut filling between the peanut butter pancakes. Garnish with an additional dollop of the coconut filling, or sprinkle with some unsweetened shredded coconut on top.

Well guys, I hope you enjoy this recipe! I have a future tweak on it planned--- but I'll save that as a surprise for y'all. Stay tuned for another Food for Thought Friday segment today! This week I'll be discussing how to fuel yourself, nutritionally, through your workouts! See you then guys!

Sesame Chicken (Crockpot Recipe!) and Physical Therapy Continues

More physical therapy today. My physical therapist (also named Steve coincidentally!) is a real hoot! I keep going back to him for my physical therapy, because he's a real advocate of trying to get his patients back to doing what they love to do as soon as possible. Most physical therapists are full of "don't do this, don't do that," whereas he's all about doing what you can while modifying what you can't. He's the perfect match for someone, such as myself, who simply can't eliminate the things I love doing altogether!

My physical therapist stretching my hip flexor... He says "make a wish!" Hahaha!

Tonight's clean eats dinner recipe is a twist on a takeout classic: sesame chicken. This version, however, is not only clean, healthy, and delicious, but it's also super easy. In response to all of the requests for crockpot recipes, this recipe is also made in the crockpot!

Sesame Chicken (Serves 2--- Crockpot Recipe!)

8 Ounces chicken breast, cubed
1/4 Red onion, chopped
1 Clove garlic, chopped
1/4 Cup honey
1/4 Cup low sodium soy sauce
2 Tablespoons tomato paste
1/4 Cup water
1 Tablespoon whole wheat flour
Sesame seeds for garnishing

Place the chicken breast, red onion, garlic, honey, soy sauce, and tomato paste in a crockpot. Ensure that the mixture is thoroughly combined, then cook on low for four hours. At this point, the chicken should be tender enough to shred with two forks. Then, in a bowl, whisk together the whole wheat flour and the water. Add this to the crockpot mixture, then cook on high for another 30 minutes. Serve over quinoa, brown rice, couscous, or vegetables--- I personally served this over some tri-blend quinoa with steamed vegetables on the side. It came out scrumptious! Enjoy guys!

"Good Morning, Pumpkin!" Power Oatmeal! (Crockpot Recipe!)

Wouldn't we all love to wake up every morning, and have a healthy, warm, delicious breakfast waiting for us already? Well--- you can! With this recipe, all you have to do is put some ingredients in a crockpot before heading to bed, and you'll have a tasty treat waiting for you first thing in the morning! Who says that eating clean has to be complicated? It really is THAT SIMPLE! Ready for the recipe guys?

Recipe:
"Good Morning, Pumpkin!" Power Oatmeal (Serves 2--- Crockpot Recipe!)

1/2 Cup oats
1/2 Cup pumpkin (canned is fine, but make sure the only ingredient is pumpkin!)
1 Cup unsweetened almond milk
1/2 Cup water
1 Teaspoon cinnamon
1/4 Teaspoon nutmeg
1/4 Teaspoon ginger
1/4 Teaspoon ground clove
4 Packets of Truvia/Stevia
Sprinkling of salt
2 Scoops vanilla or pumpkin whey protein (I used About Time/SDC Nutrition's Pumpkin Spice Whey Protein Powder)
Optional as garnish: walnuts, pecans, raisins, etc.

Place all of the ingredients (except the protein powder) in a slow cooker. Mix the ingredients thoroughly, then cook on low for 8 hours. Just before serving, stir in the whey protein, and garnish with chopped nuts or dried fruit if desired (I used some walnuts and craisins! Yum!). Please note, I like my oatmeal super thick (you know--- the kind that clings to the spoon!). If you prefer a runnier oatmeal, then add more liquid to your crockpot.

Enjoy guys! I absolutely ADORE this recipe, because it's a great treat to wake up to--- and even better because it's one that requires almost no morning prep work! Awesome!

Cajun Shrimp Stew (Crockpot Recipe!)

I had (just about) the perfect afternoon. I spent a relaxing afternoon at the spa, and afterwards I felt so refreshed that I hit up the gym. I got in an AMAZING run on the treadmill, then I came home to get in another workout. I'm feeling great!

So tonight's clean eats dinner recipe is another cajun dish; this one, however, utilizes a slow cooker. If you recall, of course, I got several requests for slow cooker recipes, so this is one of the dishes I dreamed up--- cajun shrimp stew!

Recipe:
Cajun Shrimp Stew (Serves 2)

8 Ounces shrimp
1/2 Red onion, roughly sliced
1 Garlic clove, chopped
1 Celery stalk, coarsely chopped
1 Bell pepper (red or green), coarsely chopped
1 Large tomato (or 2 small tomatoes), coarsely chopped
1/4 Teaspoon cayenne pepper
1/4 Teaspoon cumin

In a slow cooker, combine all ingredients except the shrimp. Cook on high for 3 hours. Add in the shrimp, and continue to cook on high for an 30 additional minutes. Serve the cajun shrimp stew over brown rice, whole wheat pasta, or over spaghetti squash or with vegetables for low carb options. I served mine over corn grits cakes (I just whipped up some corn grits, then baked them in a ramekin for 10 minutes in the oven--- they came out nice and crispy!). Delicious!

I hope you guys enjoy!

Chocolate Stuffed Peanut Butter Protein Pancakes... Sinfully Good--- Yet Clean!

A long time ago someone had the ingenious idea to combine chocolate and peanut butter. This, of course, resulted in one of the tastiest combinations known to man--- so sinfully good that I'm convinced this idea was somehow influenced by the work of the devil! I've always had a raging sweet tooth, and the chocolate and peanut butter combo has always had its seductive allure. So what is a clean eater like myself to do? Bury myself in a bag of Reese's Cups? No thanks! Instead, I choose clean alternatives like these delicious pancakes... chocolate stuffed peanut butter protein pancakes! Yummylicious, right?! You know the drill--- keep scrolling for the recipe!

Recipe:
Chocolate Stuffed Peanut Butter Protein Pancakes (Serves 1)

Peanut Butter Pancakes:
1/2 Cup Big Train Low Carb Pancake/Waffle Mix
1 Scoop Peanut Butter whey protein powder (I used About Time/SDC Nutrition)
1 Tablespoon unsweetened applesauce
2 Egg Whites
1/2 Cup water

Chocolate Filling:
1/2 Cup nonfat vanilla Greek yogurt (a clean variety, please!)
4 Packets of Truvia/Stevia
1 Tablespoon unsweetened cocoa powder
Optional: carob chips as garnish

In a bowl, mix together pancake ingredients. Spoon batter by 1/4 cup increments onto a pan over high heat, cooking the pancakes on both sides--- until all of the batter is used. Set the pancakes aside, and, in another bowl, mix together the chocolate filling ingredients. Coat each peanut butter pancake with a layer of chocolate filling, alternating until all of the pancakes have been used. Garnish with a final dollop of the chocolate filling or with a sprinkling of carob chips if desired. Yum!

I'm off to the spa again today. I know, I know... I was just there last week! But the hydrotherapy felt so good on my aching hip, I just had to make another appointment! Of course, I got in my workout, as usual, bright and early this morning--- shoulders today! I blasted those babies to hell and back. Tell me guys, what's on your clean eats menu and your workout schedule for today? Muddy Melissa wants to know!

My fur baby making a cameo in today's pic!

Sweet Vanilla Cinnamon Brown Rice Breakfast Bowl... with Protein! (Crockpot Recipe!)

It's a blizzard here today, so NO GYM FOR ME! I'm not risking life and limb for it! But does that mean no workout? No freakin' way! It's my favorite day... LEG DAY! And you know what they say, right? You can't spell legendary without leg day! So there is no way this girl is skipping her leg day. I did my leg weightlifting routine in my home gym bright and early this morning! Now... onto the breakfast recipe for the day!

We all know the wonders of brown rice--- it's high in fiber which helps you feel fuller longer, and its a whole grain which means it hasn't been processed to heck and back. As people start eating healthy, brown rice quickly becomes a staple for most. But the old chicken, veggies, and brown rice meal can get very old very fast. So what to do? Chuck the brown rice out the window in frustration because you can't fathom eating plain old brown rice one more time? No way! Here's an alternative way to incorporate this healthy carb, high in selenium, manganese, and antioxidants, into your diet--- brown rice breakfast bowls!

Move over savory brown rice... here comes sweet brown rice!

Okay, okay... I know what you're thinking: "brown rice? for breakfast? Muddy Melissa, I had my suspicions, but you've just confirmed it--- you're crazy!" No denying that, guys! But I have to say, this dish is delicious! You've had savory brown rice before, now give sweet brown rice a chance too. This brown rice breakfast bowl is sweet, cinnamon-y, with a hint of vanilla. And, of course, it incorporates protein powder for a balanced meal. Oh, and the best part? It's a snap to make--- just an hour in the slow cooker! Perfect to pop in the slow cooker before you hop in the shower to start your day off! Onto the details now!

Recipe:
Sweet Vanilla Cinnamon Brown Rice Breakfast Bowl With Protein (Serves 2)

1/3 Cup brown rice
2 Scoops vanilla whey protein (I used About Time/SDC Nutrition's protein powder in Birthday Cake)
1/2 13.66 Ounce can of light coconut milk
2/3 Cup Unsweetened vanilla almond milk
3 Truvia/Stevia packets
1/2 Teaspoon Cinnamon

In a slow cooker, combine all ingredients, except for the vanilla whey protein powder. Cook on high for 1 hour, stirring occasionally. The brown rice is ready once the majority of the liquid has been absorbed. Just before serving, stir in the vanilla whey protein powder Serve with some additional cinnamon and stevia sprinkled on top as garnish. Eat and enjoy!

Nutrition information calculated using the SparkPeople recipe calculator

See? It couldn't be simpler! This breakfast bowl is a sweet way to start your day off with a healthy balance of carbs and protein--- perfect for a pre-workout breakfast! I hope you guys enjoy this recipe!

Cajun Seared Salmon

Tonight's dinner recipe incorporates one of my favorite sources of protein: salmon. Salmon is delicious, filled with body-fueling goodies such as iron, selenium, niacin, vitamin B6, vitamin B12, and more! Not to mention that salmon is a great source of essential omega-3 fatty acids--- you know, those healthy fats our body needs that have been linked to lowering blood pressure and bad cholesterol, promoting heart health as a whole, as well as reducing the risk of diabetes, osteoporosis, and arthritis. Oh, and it's yummy to boot! Score, right?! Now, into the recipe guys!

Recipe:
Cajun Seared Salmon (Serves 2)

2 Salmon Fillets (Roughly 8 ounces)
1/3 Cup onion, chopped
1/3 Cup sweet peppers, chopped
1 Cup tomatoes, chopped
1 Garlic clove, chopped
1/2 Tablespoon cajun seasoning
Additional cajun seasoning to taste

In a lightly oiled pan over the stove, cook the onions, peppers, and garlic over high heat until tender. Add in the tomatoes and cajun seasoning, and continue to cook until the tomatoes are soft. Meanwhile, sprinkle the salmon fillets with additional cajun seasoning as desired (I like mine basically coated with cajun seasoning!). In a separate lightly oiled (and very hot) pan, sear the salmon fillets briefly on both sides. Remove the salmon fillets from the pan, and place the salmon fillets in the cajun sauce. Cover the pan, and allow the fish to cook over low heat. After about 10 minutes, the salmon should become flakey. Serve the salmon with the cajun sauce. This would be great served over a bit of quinoa, brown rice, or whole wheat pasta! Yum!

I used SparkPeople's recipe calculator to calculate this recipe's nutritional info!

I personally didn't add any carbs to my dish; I enjoyed it as is--- no carbs needed! I'm pretty carb-sensitive, so I almost always opt for low carb options. But this dish was super tasty, and the salmon came out perfect--- crispy seared on the outside, flakey moist on the inside. And the cajun sauce? The perfect match! I hope you guys enjoy this recipe!

I had physical therapy this afternoon--- more heat and ultrasound treatments! I've got another appointment tomorrow morning too. But you know this girl, and nothing stops me! I had a blast with some hurricane training outdoors (yup, in the 20 degree weather!) today. I absolutely love hurricane training, and its, hands down, one of my favorite workouts I've come up with over the years. I also hit the weights, and worked out my chest and triceps today! I'm feeling awesome--- how about all of you guys out there?

I'm Taking Recipe Requests!

Alright guys, I know what I love to eat, but I want to know what YOU love to eat too! I don't run this blog just for myself; I do it for all of you guys out there, and I want to make sure I'm providing you with clean recipes for foods you actually WANT to eat! You know, food that you look forward to--- that doesn't make you feel deprived just because you're eating "health food."  So I'm taking requests for recipes... Yup, that's right, I want to hear what recipes YOU want! You can suggest a dish you'd like to see a healthier version of (no promises though, guys... I'm a clean eats wizard, but not even I can make deep fried ice cream healthy!), you can name an ingredient you'd like to see used in a recipe, or you can make whatever other suggestions you see fit!

Some recipe inquiries I've gotten thus far include:

- Crock Pot Recipes
- Kid Friendly Recipes (I'm not gonna lie--- this will be a doozy for me! As someone who is CFBC, I don't know what kids will/won't eat! I might have to round up my niece and nephews as taste testers for this one, methinks!)
- More Desserts

So, come on guys, let's hear it--- what meals would you like to see on Muddy Melissa's menu? I'm looking forward to hearing what you guys cook up for me to cook up!

Crab-Quinoa Stuffed Poblanos

Tonight's dinner recipe is a flavorful dish that is sure to delight the tastebuds... without throwing your dedication to clean eating out the window! I came up with this recipe since I had a couple leftover Poblano peppers from the pulled pork Poblano I posted about the other day. I couldn't quite figure out what to do with them, but then I figured--- "when in doubt, STUFF IT!" The recipe tuned out awesome: the quinoa gives the stuffing a bit of crunch and texture, the crab meat is savory and moist, and the heat from the peppers and spices is juuuuuust right. As always, I can never go the full "Muddy Melissa level" of spiciness whenever Steve's around... he's a wimp when it comes to spicy foods!

Look at those colors! A feast for the taste buds and the eyes too!

Recipe:
Crab-Quinoa Stuffed Poblanos (Serves 2)

2 Poblano peppers, halved longways
8 Ounces crab meat
1/2 Cup cooked quinoa
1/4 Cup onion, diced
1/2 Cup sweet peppers, diced
1 Serrano pepper, diced
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon cumin
1/2 teaspoon cayenne pepper
1/2 teaspoon paprika
1/2 Cup salsa (a clean variety--- I used peach mango salsa)

To prepare quinoa, boil 1 part quinoa to 2 parts water until the edges of the quinoa become translucent. Quinoa (roughly) doubles when cooked, so cook half as much uncooked as you will need cooked. For example, for this recipe, you should cook 1/4 cup uncooked quinoa in 1/2 cup water to yield 1/2 cup cooked quinoa. Drain the quinoa if necessary.

Preheat oven to 400 degrees. In a lightly oiled pan over the stove, cook the onions, sweet peppers, and Serrano pepper until tender. Remove from heat. In a bowl, combine crab meat, cooked quinoa, onions, sweet peppers, Serrano pepper, salt, pepper, cumin, cayenne pepper, paprika, and salsa until thoroughly mixed.

Slice the Poblano peppers longways to stuff with crab-quinoa stuffing

Place the Poblano pepper halves on a foiled baking sheet. Spoon the crab-quinoa stuffing into the pepper halves. Sprinkle with additional paprika as garnish if desired. Bake in the oven for 20-30 minutes, or until the peppers begin to become tender (but not mushy!). Serve with a dollop of nonfat plain Greek yogurt in lieu of sour cream, additional salsa, or some homemade guacamole. Enjoy!

I absolutely loved this recipe. It combined two things I love: spicy food and seafood! I was a happy camper eating this, and this recipe will surely be in my personal go-to recipe book from now on! Happy clean eating guys!

Pumpkin Spice Protein Pancakes

This girl was up, bright and early again, for yet another day at the gym. I'm still restricting my running while I go through physical therapy for my hip, but I'm not using that as an excuse to say home and do nothing at all! Running, biking, using the elliptical, even swimming all utilize the hip to some degree, so I opted to use the rowing machine instead for my cardio today. It isn't the most effective form of cardio, but it'll work in a pinch for me! Of course, since rowing works out the lat muscles, it was only natural that I supplemented my workout by hitting the weights--- worked out my back and biceps. As a nice finisher, I did a bit of yoga to loosen everything up. I have another physical therapy appointment tomorrow, and I honestly can't wait... hoping, wishing, and praying that I can get back on my feet (no pun intended!) soon!

My furbaby gives new meaning to the yoga pose "downward dog"

Today's clean eats breakfast recipe is another pancake variation: pumpkin spice protein pancakes. Now, to be blunt, I'd originally intended to post another recipe I've been working on, apple-quinoa protein bars. However, I'm not perfect by any means, and sometimes I have my own clean cooking flops too! My protein bars came out too dense--- not moist enough for my liking! So instead of posting a sub-par recipe, I'm posting a recipe (that's a favorite of mine) that I've had on standby for a while now. As for those apple-quinoa bars, it's back to the drawing board... I'll be returning to the test kitchen to perfect this recipe, and once I post it for you guys, you can be assured it'll be delicious! So, anyway, without further ado, onto today's clean eats breakfast recipe...

Look at that deliciousness... Move over pumpkin pie, pumpkin spice pancakes are in town!

Recipe:
Pumpkin Spice Protein Pancakes (Serves 2)

1/2 Cup Big Train Low Carb Pancake/Waffle Mix
1 Scoop pumpkin or vanilla whey protein powder (I used About Time/SDC Nutrition's whey protein in Pumpkin Spice)
2 Egg whites
1/4 Cup pumpkin puree (the only ingredient should be pumpkin!)
2 Packets Truvia/Stevia
1/2 Tablespoon pumpkin spice (this is just a mixture of cinnamon, ginger, cloves, and nutmeg in case you don't have this in your cupboard)
1/2 Cup water (at least)

In a bowl, mix together all ingredients. Please note, you may need to add more water depending on the thickness of the brand of protein powder you use! Meanwhile, heat a lightly greased pan on the stove. Drop pancake batter in 1/4 cup increments onto the pan. When the edges start to become cooked (they'll look cakey on the outside), flip the pancake onto the other side to cook. Repeat until all of the pancake batter is used. Sprinkle with additional cinnamon and stevia just before serving as garnish, or top with a dollop of greek yogurt. Enjoy!

Apple Pie Protein Pancakes! And Working Out Some Scheduling Kinks!

So today's breakfast recipe is another protein pancake variation. I'm all about pancakes, and this apple pie flavored version is phenomenal! Here's the deets guys:

So filling... YUM!

Recipe:
Apple Pie Protein Pancakes (Serves 2)

1/2 Cup Big Train Low Carb Pancake Mix
1 Scoop vanilla whey protein powder (I used About Time/SDC Nutrition whey protein in Birthday Cake)
2 Egg whites
1/4 Cup unsweetened applesauce
1/2 of an apple, chopped finely
1 Packet of Truvia/Stevia
1 Teaspoon cinnamon
1/3 Cup oats
1/2 Cup water (at least)

In a bowl, cover chopped apples with water. Microwave for 2-3 minutes until tender. Drain the apples. Meanwhile, mix together pancake mix, whey protein powder, egg whites, unsweetened applesauce, stevia, cinnamon, oats, and water. Add enough water so the batter is a thick pancake batter consistency (I'm bad about measuring the addition of water! I just keep adding until its the right consistency!), then gently fold in the chopped apples. In a lightly oiled pan over high heat, cook pancakes on both sides. This recipe should make about 6 pancakes and serve 2 people.

Your batter should look like this!

We topped these with additional apple chunks, plus a sprinkling of cinnamon and stevia, and these pancakes were absolutely divine--- and filling! You guys definitely need to try this one out!

So, as you all know, I was having a pretty yucky day yesterday... but my wonderful husband took it upon himself to cheer me up! You know, the man leaves his shoes 4 inches away from the shoe bin, and I just want to throttle him--- then he goes and does something like this and I remember why I love him so much! He came home from work with this surprise for me last night:

I guess I'll let him live... Despite throwing his shoes NEXT TO the shoe bin EVERY DAY!

The card reads "I'm sorry you had a bad night last night and I hope your hip feels all better so you can get muddy." Does the man know me or does he know me?! He also gave me a ton of bath stuff--- most notably some bath stuff for aches and pains. Yes, please and thank you, a million times over! Totally needed right now! He's such a sweetheart, and he definitely cheered me up!

I'm spending the day working out the kinks in my summer running schedule; I'm still decided what races, mud runs, and obstacle runs I want to do--- and how far I'm willing to go to do them! So far:

Pittsburgh Marathon on May 4th
Mud on the Mountain and May 10th (I'm still unsure if I should commit to this so soon after my marathon! But I missed this mudder last year, and the fall one is the same day as Tough Mudder!)
Ruckus Run on July 12th
Pittsburgh Triathlon on July 27th
Pittsburgh Tough Mudder on August 16th
Gladiator Rock N Run on September 20th

We'll see! I'd like to do more mudders (of course!), but so many require drives of 2+ miles! I'd also really like to do Color Run or Color Me Rad, so we'll see! I also think I need a run in June otherwise I might go crazy without one for so long! Hehe!

Hope you guys are staying happy and living healthy!

Pecan-Pumpkin No-Bake Protein Cookies!

I'm not going to lie guys; I'm not perfect by any means. I, too, struggle in my fitness journey, and today is one of those days I am struggling. I've dedicated my life to helping others achieve their fitness goals, and I'm feeling downtrodden today--- I don't have a case of the "I don't wannas," I have a case of the "why do I even bothers?" Its hard when those close to you don't share your dedication.

My mother in law cried to me that she wanted to lose weight, but that she didn't even know where to begin. Not only did I voluntarily work out with her every day, but I also prepped and delivered healthy meals right to her. I was dismayed when she backslid and secretly (lied about it) started eating candy, fast food, and other junk again. I've been struggling with hip pain recently, and I mentioned to a family member that I was in physical therapy. This person did not even care enough to bother to ask what was wrong, if I was okay, or how I was doing--- which is crushing to me because an injury, plain, and simple, means that I cannot do the things I LOVE to do! Not to mention the constant comments I receive from people: "women shouldn't be so muscular (excuse me, but I think strong is sexy!)," "you need to eat more because you're too skinny (I am on a high calorie and high protein diet to build muscle--- so I'm actually eating a lot, thank you very much!), "its okay to have a cheat day (maybe for some, but that isn't what I want--- and when everyone is saying that to me all of the time, what am I supposed to do... have a cheat day for every single person in my life?!)," and worse!

I'm feeling like total turds today. Yup, I said it! And you know what? I can't deny that there is a part of me that would just LOooooooVE to take all of those crappy feelings in the pit of my stomach, and bury them with some chocolate or peanut butter or ice cream... But I am NOT going to! Instead, I've been up since 5 AM because I couldn't sleep at all--- so what did I do? I prepped all of my clean, healthy, tasty meals for the weekend, then I hit up the gym to workout. I could have chosen to eat my feelings away, but instead I decided to run my feelings off. And I feel awesome about that choice!

Because--- bottom line: yeah, there are a LOT of people in my life who are not supportive. Just like I'm sure there are people in yours who are unsupportive as well. But the fact is, plenty of people have succeeded when others didn't believe in them--- but NO ONE has EVER succeeded when they didn't believe in themselves. NOT. EVEN. ONCE. So, instead, I'll believe in myself that much more... for me and for everyone else in my life who doesn't!

Today's clean eats breakfast recipe is another no-bake protein cookie variation! These ones, however, include one of my favorite ingredients of all time--- pumpkin! Yum, yum, yum! Read on, guys...

Who doesn't love pumpkin?!

Recipe:
Pecan-Pumpkin No-Bake Protein Cookies (Serves 1; Makes 2 large or 4 small cookies)

1 Scoop vanilla or pumpkin whey protein powder (I used About Time/SDC Nutrition's whey protein in Pumpkin Spice)
3 Tablespoons oats
2 Tablespoons whole wheat flour
1/16 Teaspoon salt
1/16 Teaspoon baking soda
1/8 Teaspoon pumpkin spice
2 Packets Truvia/Stevia
1 1/2 Tablespoons canned pumpkin (Pumpkin should be the ONLY ingredient)
1/2 Tablespoon unsweetened vanilla almond milk
1/8 Teaspoon vanilla extract (NOT imitation--- that stuff isn't clean!)

2 Tablespoons crushed pecans

In a food processor, combine all ingredients except for the crushed pecans. Afterward, chill in the fridge for 15-20 minutes to make cookies easier to form. Meanwhile, place crushed pecans in a shallow dish to coat cookies. Once the cookie dough is chilled, form cookies--- you can form either 2 llarge cookie patties or 4 small cookie balls. Coat cookies with the crushed pecans. Serve immediately, or chill until ready to serve!

So simple yet so delish. And, again, this recipe is crazy easy to make! No need to spend hours crafting gourmet dishes just so you can keep eating clean, healthy, tasty food--- this is ready in a snap! I hope you guys enjoy this recipe!

And, since its Friday, you know this girl is flexing it!

Physical Therapy Update, P90X3 The Challenge, and Turkey Taco Battleships!

Physical therapy was so-so today. I received more heat and ultrasound treatments. I also spent some time with my physical therapist doing exercises in the gym. I almost laughed my ass off when he lead me to a squat machine set at 100 lbs though! They still aren't quite sure what is causing my hip pain, although I made it clear that my hip pain seems to be worsening with rest--- not improving! I told them that I feel like my body is so used to being run into the ground with activity, that the moment I'm not doing that it starts acting up terribly! Anyway, he's thinking that there might be some hip bursitis going on, in addition to the muscular inflammation in that area. We'll see how it goes... I just want to get back to full functionality... like NOW please!

Steve and I did P90X3 The Challenge tonight. This is one of my absolute favorite workouts from P90X3, so its one I really didn't want to miss! Plus, I figured that, since its entirely comprised of push ups and pull ups, it wouldn't aggravate my hip injury at all. Well--- not so much! The push ups did indeed bother my hip, probably due to the need for balance, while partially supporting myself on my feet. But I trudged on, and I finished the workout nonetheless! Nothing stops this girl... even when maybe it should (did I just admit that?!).

So--- tonight's clean eats dinner recipe? It's a fun one! Turkey Taco Zucchini Battleships! Using packets of taco seasoning is anything but clean, and seasoning on your own instead is a much healthier alternative. On top of it, this is a great low carb option for those who are watching their carbs. Me, personally--- I always try to sub lettuce wraps or something along those lines whenever I can! And zucchini battleships? Well that's just plain fun! I don't have kids, but I have a feeling kids would love to nosh on some taco battleships, am I right? Read on for the recipe details!

Clean, yummy, and FUN!

Recipe:
Turkey Taco Zucchini Battleships (Serves 2; Makes 4 turkey taco zucchini battleships--- and its low carb!)

2 Medium zucchinis
8 Ounces 99% fat free ground turkey
1/4 Cup salsa (make sure it's clean--- I used a homemade peach mango salsa!)
1/4 Cup chopped red onion
1/4 Cup chopped sweet peppers (bell peppers are fine!)
1/2 Teaspoon cumin
1/2 Teaspoon salt
1/2 Teaspoon paprika
1/4 Teaspoon oregano
2 Tablespoons tomato paste (tomato should be the only ingredient!)
4 Tablespoons water
2 Tablespoons chopped cilantro

Preheat the oven to 350 degrees. Bring a large pot of water to a boil. Slice the zucchinis longways. Using a spoon, hollow out the zucchini halves. The easiest way to do this is to trace along the outline of the seeds, and use the spoon to scoop out the innards--- leaving a zucchini shell behind. Chop and set aside 1/4 cup of the zucchini innards. 

In a lightly greased skillet, brown the ground turkey along with the cumin, salt, paprika, and oregano. Add in the zucchini, onion, sweet peppers, tomato paste, and water then sauté until slightly tender. Finally, add in the salsa just before removing the turkey taco mixture from heat. Meanwhile, drop the zucchini halves in the pot of boiling water for 1-2 minutes. Drain immediately.

Fill the zucchini halves with the turkey taco mixture. Sprinkle the chopped cilantro on top before placing the filled zucchini halves on a baking sheet. Bake for 30 minutes. Serve with plain nonfat Greek yogurt in lieu of sour cream, some additional (again, a clean variety please!) salsa, or even some homemade guacamole! Enjoy!

Steve loved this recipe, and he said it was super filling! I chose not to serve it with a side, just because it was served in a zucchini battleship. Steve had this look of "oh my gosh, I get to eat this, and its healthy?!" on his face whenever I served it. It was definitely a hit in my household, and I will be making this regularly from now on!

I get to eat THIS?!