Moist Peanut Butter Banana Muffins

Yields: 8 Muffins

Moist Peanut Butter Banana Muffins

Notes: these are oil-free muffins (except for oil used for muffin tins) Yields 8 muffins

• extra virgin coconut oil , for spreading on muffin tins
• 1 cup raw cauliflower florets
• 1 cup white whole wheat flour
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• ½ teaspoon sea salt
• ½ cup firmly packed dark brown sugar (or date sugar)
• ½ cup organic crunchy peanut butter
• 1 whole very ripe banana, mashed
• 1  egg, lightly beaten

1. Preheat oven to 350 degrees. Grease the bottom and sides of 8 muffin tins with coconut oil.
2. Put about 1 inch of water in the bottom of a large pot. Add a steamer basket (without the cauliflower), cover and bring the water to a boil. Place the cauliflower in the steamer and steam for 8 to 10 minutes, or until very fork-tender. Set cauliflower aside to cool. When cool enough to handle, transfer cauliflower to a food processor or high speed blender and process until smooth and creamy. Note: you may need to add a tablespoon or two of water to the cauliflower puree.
3. In a medium-sized bowl, mix together the flour, baking soda, baking powder and salt.
4. In a separate bowl, mix together the brown sugar, peanut butter, cauliflower puree, banana puree and eggs.
5. Add the wet ingredients in with the dry and stir to combine (the mixture should be a bit lumpy.) Divide the batter among the 8 muffin tins. Bake for about 15 to 20 minutes, or until a toothpick inserted in the middle comes out clean. Transfer muffins to a wire rack to cool.

Note: Muffins will keep in the fridge for up to 2 days if stored in an airtight container or they can be individually wrapped and frozen for up to 2 weeks.

Overnight Oats

Ingredients

• 2/3 cup almond milk (or milk of your choice)
• 1/2 cup rolled oats
• 1/2 cup vanilla (or plain) Greek yogurt 
• 1 pinch of cinnamon

Instructions

1. The night before you plan to eat your oats, mix together all of the ingredients listed above and seal in an airtight container.
2. Refrigerate the mixture overnight (they will be ready in about 3 hours, but overnight is best).
3. Wake up and enjoy the next day!

Add fresh berries and a little agave nectar in the morning or top it off with a pinch of brown sugar, a handful of walnuts and some sliced up banana. Most cereal toppings work well though–honey, fruit, whatever... Test out a few different combinations and see what you like best.

Eat this in the morning and it will keep you full till snack time. It's a great way to start your day since the oats are filling and the yogurt is packed with healthy probiotics and lots of calcium.

Give it a try and let me know what you top off your oats with!

How can I lose 15 pounds in 21 days?

I can't wait for February 3rd. Not just because it's my birthday. A new program comes out! Whenever Beachbody releases a new program, it's like Christmas for me. I get super excited and do a countdown until the program is released. You can bet I am counting down right now. Just 5 more days until the 21 day fix.

I'm so excited. It's 21 days, 30 min a day workout, portion control containers a free shaker cup and me as your beachbody coach to help and motivate you to finish this program with the best results. As your  beachbody coach, purchase a Challenge Pack between Feb 3-10, I will send you a FREE gift! Yep, a free gift from me!!!

February is when people start to slow down and get away from their health and fitness goals. But not you. You are going to reach your goals! I was in your shoes. I never thought I would ever reach my goals. Every January would come and I would say this year I am going to do. But I didn't. Until I was placed in a challenge group. The motivation from others kept me going. Mostly because they wouldn't let me give up. So guess what, I'm not going to let you give up on your health and fitness goals!  You will be placed in a small challenge group with others doing The 21 Day Fix.



10-15 pounds is the result you can expect in the 21 day round. Those who did multiple rounds lost 10 pounds each time. Yes, 10 pounds each round!

The meal plan with the containers look amazing! NOTHING is off limits. That means you can portion control everything. There is even a measuring cup for WINE!!

Spots are filling up fast but I want you to be part of this exclusive test group. The 21 day fix will be released February 3rd and I want you to be a part of this! Who is the 21 Day Fix for?

Are you a Beginner?
Have you been working out for a while?
Do you need to learn portion control
Do you want to lose up to 15lbs in 21 days
Do you want to reach their health and fitness goals
Do you need accountability
Are you looking for motivation

Did you say yes to 1 of those? Then the 2- day fix will be perfect for you.
you will get :

 I will be there to walk you through the nutrition plan, to teach you how to plan it out, how to make it work for your lifestyle and to keep you accountable.  The group is done through an online closed support group. That means that no one but the members of the group can see what is being posted.  I won't let you fail!  If you invest in me, then I will invest in you!  The only cost is the cost of the challenge pack which includes everything you need to get started.  The 21 day nutrition guide, the program manual, the workouts, free shipping, discounted price and me as your coach for the accountability, support and guidance!!!  Let's make it happen!  You are going to  look amazing this spring and summer!  Why not start now!!

Email me to be placed in this 21 Day Fix Test group
caitstrayhorn83@gmail.com

NFL Super Bowl XLVIII - What is going to be on your menu?

NFL Super Bowl XLVIII

This Sunday, February 2nd 2014, is Super Bowl Sunday. As a woman, I can say I would follow my boyfriend to parties just for the food and commericals. I could never quite understand why men chose this day to celebrate with a abidance of food.

So it got me thinking, what can I bring that tastes good, looks good and other people will like. I am watching what I eat and I don't want to ruin it all with a calorie filled 4 hour period. Beer, wings, pizza, you name it, I shoveled it in my face. 

I was looking for ideas on how to make my favorite foods "healthier". So I thought I would share these recipes so you too can make a healthier dish.

Personal Pizza with Garlic, Spinach & Mozzarella

INGREDIENTS:

• 1/2 cup natural salt-free tomato sauce
• 1/4 to 1/2 tsp red pepper flakes, or to taste
• 2 or 3 medium cloves garlic, passed through a garlic press or very finely minced
• 2 whole-wheat, sprouted-wheat or gluten-free pitas
• 1 cup loosely packed spinach or other winter greens, finely chopped
• 2 oz fresh mozzarella, thinly sliced into rounds
• 2 tbsp minced fresh basil leaves

INSTRUCTIONS:

1. Preheat oven to 400°F.
2. In a small bowl, combine tomato sauce, red pepper flakes and garlic; stir to mix well.
3. Place both pitas on a baking sheet. Using a pastry brush or spoon, evenly divide sauce mixture between pitas, leaving a 1/4-inch border around edges. Sprinkle with spinach, then arrange mozzarella rounds over top of greens, dividing both evenly.
4. Bake for 8 to 10 minutes, until greens are wilted and mozzarella is melted. Remove from oven, sprinkle with basil, dividing evenly, and serve immediately. If you’re enjoying 1 pizza, loosely wrap remaining pizza in aluminum foil or store in a sealable container for up to 2 days in refrigerator. Reheat in a warm oven or serve at room temperature.

Spinach & Chicken Sausage Pizza

INGREDIENTS:

• 6 oz spinach leaves
• 1 14.5-oz can, no-salt-added diced tomatoes, drained
• 1 whole-wheat thin pizza crust 
• 2 fully cooked, all-natural, deli chicken sausages, sliced into 1/4-inch thick pieces
• 3 oz part-skim mozzarella cheese, grated (about 3/4 cup)

PANTRY STAPLES:

• Olive oil cooking spray
• Ground black pepper, to taste

INSTRUCTIONS:

1. Preheat oven to 450°F.
2. Coat a skillet with cooking spray and heat on medium low. Add spinach and cook until wilted, about 4 minutes. Season with pepper, to taste. Remove from heat and set aside.
3. Place 1 cup tomatoes in a fine mesh strainer and press out as much liquid as possible. Spread tomatoes onto pizza crust. Top with spinach, sausage and mozzarella. Bake 10 minutes, or until sausage is lightly browned and cheese is melted. Rest pizza on a cutting board for 5 minutes, slice into 6 equal pieces and serve.

Spicy Buffalo Wings

(Makes 8 servings – 1/2 pound each)

Sauce Ingredients:

• 1 cup Frank’s Hot Sauce (or any clean hot sauce you like, low sodium is best)
• 1 tablespoon olive oil
• 1 tablespoon garlic powder
• 1 tablespoon onion powder
• 1/2 cup honey (if you prefer a less spicy wing) or 1/4 cup (if you prefer a more spicy wing)
• 2 teaspoons molasses
• 1 teaspoon paprika
• 1/2 cup clean BBQ sauce (optional)

Chicken Ingredients:

• 4 pounds chicken wings
• 2 tablespoons olive oil
• 1 tablespoon garlic powder
• 1 tablespoon onion powder

Directions:

1. Preheat oven to 350 degrees F.
2. If you purchased your wings frozen, be sure to allow ample time for them to defrost.
3. Line a large casserole dish (you may need 2 dishes depending on the size you have) with foil. You will be wrapping the chicken completely in foil, so allow enough to completely cover the chicken all the way around.
4. Place your wings in the foil and be sure they are single layered.
5. Pour the oil over the chicken and mix the chicken in the dish to completely coat it with the oil.
6. Sprinkle the chicken generously with garlic powder and onion powder. The given measurements are only suggestions. You could certainly use more or less if you like.
7. Pack the foil around the chicken so that it is sealed on all sides.
8. Bake in oven for 50 minutes.
9. While the chicken bakes, combine all sauce ingredients in a medium mixing bowl with a whisk. (Be sure to whisk again just before pouring over your chicken.)
10. Remove the wings from the oven, open the foil (don’t burn yourself with steam), and pour off any liquid in the bottom of the foil.
11. Pour your sauce over the chicken.
12. Turn your oven to broil.
13. Place the chicken back in the oven Uncovered, for 10 minutes. Watch the wings carefully. If they need to be removed in less than 10 minutes, do so. You just want to brown them a bit and get the sauce to sear just slightly on to the meat.
14. Remove from oven, allow to cool and place in a serving dish, being sure to pour any sauce left behind in the dish over the chicken.

Teriyaki Chicken Wings with Hot Mango Dipping Sauce

Chicken Wings Ingredients
1/2 c reduced-sodium soy sauce
1/2 c reduced-sodium chicken broth
1/4 c mirin (Japanese rice wine)
1/3 c Stevia In The Raw Baker’s Bag
2 tbsp defrosted orange juice concentrate
2 garlic cloves, sliced lengthwise
3/4-inch fresh ginger, in 3 slices
16 chicken wings, about 3 1/4 pounds

Directions
1. In small saucepan, combine all the sauce ingredients. Boil sauce over medium-high heat for 10 minutes. Cool sauce to room temperature. If desired, remove garlic and ginger, transfer sauce to tightly covered container, and refrigerate for up to 24 hours.

2. Preheat oven to 425° F. Line baking pan, 15” x 11” or larger, with foil. Coat two (10” x 10”) wire racks with cooking spray and set in the pan, overlapping them.

3. Cut off first joint of chicken wings and discard. Arrange wings in prepared baking pan in one layer, smooth side up. Bake wings for 10 minutes. Brush wings on both sides with sauce and bake, smooth side up, for 5 minutes.

4. Brush with sauce again and bake, underside up, for 5 minutes. Brush wings a third time and bake, smooth side up, for 5 minutes. Brush wings again, and bake, underside up, for 10 minutes. Reduce oven to 400° F. Brush tops of wings with sauce and bake, topside up, for 10 minutes.

5. Arrange wings on serving plate. Discard any remaining sauce. Serve accompanied by Hot Mango Dipping Sauce.

Dipping Sauce Ingredients
1 c diced fresh mango
2 tbsp brown mustard
2 tbsp orange marmalade fruit spread
2 packets Stevia In The Raw
1 tbsp fresh lime juice
1 /8 tsp cayenne pepper
1 /2 tsp salt
1 /8 tsp freshly ground pepper
2 tbsp chopped scallions

Directions
1. In mini-food processor, whirl all sauce ingredients except scallions together until smooth. Transfer sauce to bowl and garnish with scallions. Makes eight (two-tablespoon) servings.

TexMex Dip

Ingredients:

• 1 (12 ounce) jar of your favorite salsa, no sugar added
• 1 (15 ounce) can black olives, chopped
• 1 (15 ounce) can non-fat, refried beans, no sugar added
• 3 avocados
• Juice of 1 lime
• 2 large roma tomatoes, chopped
• 2 teaspoons garlic powder
• 2 teaspoons onion powder
• 1/2 cup chopped fresh cilantro, loosely packed

Directions:

1.  Combine the beans and the salsa in a pot and warm while stirring constantly. Once they are warm  and well combined, remove from heat and pour the beans into your serving dish.
2.  Make your guacamole using the avocados, lime juice, garlic powder and onion powder. Add salt to  taste. Layer the guacamole over the beans.
3.  Top with olives and tomatoes next and finish with the fresh cilantro.
4.  Serve with your favorite, clean corn chips or whole grain crackers.

Pita Chips

INGREDIENTS

• 4 6-inch whole-wheat pitas
• 2 tablespoons extra-virgin olive oil
• 1 teaspoon Italian seasoning
• 1/2 teaspoon garlic powder
• 1/4 teaspoon salt

• PREPARATION

1. Position oven racks in middle and lower third of oven; preheat to 350°F. Coat 2 large baking sheets with nonstick cooking spray.
2. Cut pitas into 8 wedges each and separate each wedge at the fold. Place the pita wedges, rough-side up, in an even layer on the prepared baking sheets. Brush with oil and sprinkle with Italian seasoning, garlic powder and salt.
3. Bake the pita wedges, switching the baking sheets halfway through, until golden and crispy, 6 to 10 minutes (depending on the thickness).

Bret Johnsons Turkey Chili 

1 lb of Lean Ground Turkey (93% Lean)                         

1 Can of Diced Tomatoes (No salt added preferred)

8oz can Whole Kernel Corn                     

1/2 diced onion               

2 Cloves garlic minced

1 Can Black Beans 1 Can Kidney beans

1/2 package Chili Seasoning Mix (30% less sodium)

Directions

Brown turkey with onion and garlic, drain. Add diced tomatoes and Chili seasoning, mix well. Drain and rinse Corn, Black and Kidney beans in colander and add to meat mixture. Bring to boil and simmer 20 minutes.

Well I hope I was able to provide you with some healthier ideas. if you are going to a Super Bowl party, bring a bottle of water, eat before you go, bring healthier snacks and just have fun.

Don't forget about my next challenge group starting in February. Its for The 21 Day Fix. Fill out below if you have any questions. 

Fill out my form!

Spicy Shrimp and Sausage Gumbo

Ingredients
4 Tablespoons olive oil
3/4 cup whole-wheat flour
1 onion, diced small
1 green pepper, diced small
2 celery ribs , diced small
3 garlic cloves, minced
1 teaspoon sea salt
1/2 teaspoon freshly ground pepper
1/2 teaspoon Old Bay Seasoning
1/4 teaspoon cayenne
1/4 teaspoon poultry seasoning , salt-free
1 quart low- sodium chicken broth
2 cups frozen okra, sliced
1 15-ounce can diced tomatoes, drained
2 Tablespoons tomato paste
1 Tablespoon Worcestershire sauce
1 pound large raw shrimp, peeled and deveined
14-ounce low-fat, all-natural fully cooked sausage, turkey sausage, Andouille, or Kielbasa, cut into rounds
5 cups cooked brown rice
1/2 cup finely chopped scallions
1 dash hot sauce

Preparation
1. Heat 3 tablespoons of olive oil in a small heavy saucepan over medium head. Add the flour and whisk regularly until it has the aroma of popcorn, 3 minutes. Remove from heat and set aside.

2. In a large soup pot, heat the remaining 1 Tablespoon olive oil over moderate heat. Add the onion and cook until soft and translucent, 5 minutes. Add the celery, green peppers and garlic. Cook for 5 minutes until tender, stirring occasionally. Season with salt, black pepper, Old Bay, cayenne and poultry seasoning.

3. Add the reserved cooked flour mixture and stir until all the vegetables are coated. Slowly whisk in the chicken broth. Add the okra, tomatoes, tomato paste and Worcestershire sauce. Stir to combine.

4. Bring to a boil over high heat, then reduce the heat and simmer for 15 minutes. Increase the heat to a gentle boil. Gently stir in the shrimp and sausage. Simmer for 3 minutes, until the shrimp are cooked through.

5. Portion the rice into bowls, top with gumbo and garnish with scallions. Serve with hot sauce.

T25 week update and Meal Plan

Today I completed week 2 of T25. I have completed this workout program before and got my FREE T-SHIRT!! I feel great. I did change up my workout a little bit for my goals. I am leaving on a cruise shortly so I want to focus on my cardio, abs and arms. 

What I did this week

Monday Cardio

Tuesday Total Body Circuit 

Wednesday Speed 1.0 

Thursday Upper Focus 

Friday Ab Intervals
Saturday Lower Focus
Sunday Stretch 

I am in love with T25! The bonus is the time. Its only 25 min. I did have time for INSANITY, 45-60 min, I love 25 min a day more. I can already feel my core is stronger. 

I can work out 100 times a day, but if I don't eat the proper nutrients, all that hard work i put in isn't going to matter. I try to eat clean as often as I can. I take one day a week to meal plan, batch cook and portion out our meals. When I am hungry, I just heat and eat. I used to spend so much time with my head in the fridge wondering what I am going to eat. 

With Meal planning, I have saved so much money. I only buy what is on my list. If I have 3 apples on my meal plan, I only buy 3 apples. I also make sure I go to the grocery store after I eat. You should avoid food shopping when you are hungry. You are more likely to purchase more food and junk food. 

Its Sunday morning and I have already completed my morning T25 Stretch, meal planning and food preparations. This is what my week looks like.

Recipes found at caitstrayhorn.blogspot.ca
Under Clean Eating

I make sure I get my Shakeology in everyday. I have so much more energy, my skin is clearer, my hair and nails are growing so fast. I love how it tastes and so easy to prepare.

Chicken Cacciatore

CHICKEN CACCIATORE

• 1 1/2 pounds boneless  skinless chicken breasts, cut into 2-inch pieces
• Unrefined sea salt, to taste
• Freshly ground black pepper, to taste
• Paprika, to taste
• 1/2 cup white whole wheat flour, for dredging
• 4 tablespoons extra virgin olive oil
• 1 large red bell pepper, chopped
• 1 onion, chopped
• 8 ounces baby Portobello mushrooms, sliced
• 3 cloves garlic, finely chopped
• 3/4 cup dry red wine
• 1 (28-ounce) can crushed tomatoes, with juice
• 1 (14.5 ounce can) petite diced tomatoes  with juice
• 3/4 cup chicken broth 
• 2 teaspoons garlic powder
• Crushed red pepper, to taste
• 1 teaspoon dried oregano
• 1/2 cup coarsely chopped parsley

1. Sprinkle the chicken pieces with 1 teaspoon each of salt and pepper. Liberally sprinkle the chicken with paprika. Dredge the chicken pieces in the flour to coat lightly. In a large heavy sauté pan (preferably cast-iron), heat 2 tablespoons oil over a medium-high flame. Add the chicken pieces to the pan and sauté until just brown, about 5 minutes per side (note: if all the chicken does not fit in the pan, sauté it in two batches.) Transfer the chicken to a plate and set aside.  
2. Add the remaining 2 tablespoons oil to the same “dirty” pan used to cook the chicken. Add the bell pepper, onion, and garlic; sauté over medium heat until the onion is tender, about 5 minutes. Season with salt and pepper. Add the mushrooms and cook 3-4 minutes. Add the wine and simmer until reduced by half, about 3 minutes.  
3. Add the crushed tomatoes and diced tomatoes, broth, garlic powder, crushed red peppers, and oregano. Return the chicken pieces to the pan and turn them to coat in the sauce. Bring the sauce to a simmer. Continue simmering over medium-low heat until the chicken is just cooked through, about 30 minutes.. Sprinkle chicken with parsley and serve

Serves 6 

My Tips

Serve with whole wheat pasta, brown rice or side salad

Grilled Chicken Wrap

Grilled Chicken Wrap

Ingredients:
6 oz. boneless, skinless chicken breast
1/2 cup tomatoes, chopped
2 tbsp. cilantro, chopped
2 tbsp. red onion, chopped
1/2 cup iceberg lettuce, shredded
1/8 avocado
1 Tbsp Salsa (optional)
1 whole wheat tortilla

Directions:
Bake or grill chicken breast approximately 20 minutes at 350 degrees.
Cool chicken breast and cut into thin slices.
Place tortilla between 2 paper towels.
Place in microwave and heat for 10 seconds.
Put all ingredients on tortilla and wrap.

Bean Salsa

Bean Salsa

Ingredients:
1 Red onion finely diced
1 can of Black Beans drained and rinsed
1 can of Kidney beans drained and rinsed
1 avocado sliced into chunks
1 tomato diced 1 TBSP apple cider vinegar
2 TBSP salsa
1 1/2 cups of frozen corn thawed and drained
3 TBSP Greek yogurt
Olive Oil



Mix all liquid ingredients together first then add in the rest and stir.  Serve with Food Should Taste Good Tortilla Chips

Breakfast Smoothie

• 1 frozen banana, (peel and slice before freezing)
• 1/2 cup frozen grapes of any color
• 1/2 avocado (peeled and seeded)
• 1 cup spinach, loosely packed
• 1 cup kale, removes stem and discard, loosely packed
• 2 tablespoons chia seeds
• 1 1/2 cups chilled green tea, unsweetened (home brewed is best)
• ice if needed

Add all ingredients to the blender, except ice, blend until smooth. Add ice for a thicker smoothie.

Recommend organic or homegrown spinach and kale. 

Want a quick breakfast that provides tons of nutrients, energy, protein and actually tastes good?  This smoothie is for you!  I have really taken smoothies under my wing in a pinch. When I need something that is chocked full of nutrients but doesn't require me to cook a full meal then this is my go to!  Smoothies are filling and really tasty!  You would be surprised that this combination is very sweet!!!

Quinoa Patties Over Spinach

Quinoa Patties Over Spinach

(Makes 1 serving)

3/4 cup cooked quinoa

1/2 medium red bell pepper, finely chopped

4 tsp. flaxseed

Sea salt and ground black pepper (to taste)

1 large egg white

Nonstick cooking spray

3 cups fresh baby spinach

• Combine cooked quinoa, bell pepper, flaxseed, salt, pepper and egg in a medium bowl; mix well. Form into two balls. Place one ball in a 1 cup measuring cup. Press into a patty using finger tips or a 1/2 cup measuring cup. Turn 1 cup measuring cup over to release patty. Repeat with other ball.
• Heat medium skillet lightly coated with spray over medium heat.
• Place patties in skillet; cook for 2 minutes. Turn and cook for 2 more minutes, or until cooked through and light golden. Remove from skillet. Keep warm.
• Add spinach to skillet; cook, stirring frequently, for 2-3 minutes.
• Place spinach on serving plate; top with patties.