Quinoa Tortillas

quinoaTORTS.jpg

In my house, tacos are a staple entree that we include in our weekly menu. The possibilities are endless, and I love experimenting with different flavor combinations. The problem I run into is the tortilla! Corn tortillas are ok, they are whole grain which is nice, but they are sometimes tough and chewy, and not very nutritious. Whole wheat tortillas are generally high in calories and fat, and loaded with unnecessary preservatives, binders, etc.. For me, regular white flour tortillas are simply out of the question. In my search for the tortilla of my dreams, I stumbled upon a very easy recipe for Quinoa tortillas. Of course I tried them, added my own twist, and ended up with a product that is SO delicious and nutritious, it has completely replaced the existence of conventional tortillas in my kitchen!

It is so easy to whip up a batch of these to have fresh, warm tortillas served with your favorite tacos, and I guarantee your friends and family will love them just as much as you do.

Enjoy!

-Crystal

QUINOA TORTILLAS

  • 1/2 cup quinoa flour
  • 1/2 cup + 3 tablespoons water
  • 1 teaspoon olive oil
  • 2 tablespoons nutritional yeast
  • garlic powder, onion powder, sea salt and black pepper to taste (a little bit goes a long way!)

Combine all ingredients and stir well with a fork until everything has blended into a smooth, runny batter. You will want to play around with the consistency a little bit, until you get it just right. If the batter is too thin, it will be too bubbly and won’t hold up to any fillings. If it is too thick, you won’t be able to spread it thin enough and will end up with dense little cake type things.

Using a non-stick skillet over medium heat, pour 1/4 cup of batter into the center and rotate pan to swirl the batter around in a circle. The batter will start to bubble almost immediately. Now take a small spoon full of batter and pour onto the top of your already cooking tortilla. Using the spoon, gently spread the batter over the top, filling in the small bubbles, and creating texture (notice the texture in the photo.) After about 1 1/2 minutes, flip the tortilla, and cook for 1 more minute or until it begins to turn golden brown. Do not overcook them, or they will be crumbly and not pliable. Repeat and serve warm with your favorite fillings!

*These instructions may seem like a lot, but it really is easy! You just need to play around with your technique and you will have perfectly soft and durable tortillas for any occasion.

Makes 4 tortillas.

Per 1 tortilla:

Calories 77

Fat 2.2g

Carb. 10.3g

Fiber 2g

Sugar .3g

Protein 4g

Booty Burn

pliehop.jpg

Today’s workout is designed to challenge your rear end from every angle – and true to it’s name, you will feel the burn! You can do this workout with or without weights. I like to get something heavy in there to intensify the challenge. Repeat this circuit 2-4 times, depending on the intensity you are looking for. Make sure that when attempting any squats or lunge movements, you do not let your knees move past your toes. Make sure to always trace your feet with your knees, meaning they are both pointing the same direction during these movements. In the plie squat hops, make sure to tuck your tailbone and keep your shoulders pulled back, with your back straight. I chose a 5 minute jump rope interval warm up, as well as 30 minutes of foam rolling and stretching to cool down.

Enjoy!

-Crystal

 

BOOTY BURN

  • WEIGHTED WARRIOR 3 – 15 EA SIDE
  • WEIGHTED SQUAT – 20
  • ROTATIONAL LUNGE (sandbag or kettle bell) – 20
  • GLUTE BRIDGE – 15
  • SQUAT JUMP – 30
  • BUTT PULL – 20
  • SPLIT SQUAT – 15 EA SIDE
  • PLIE HOP – 30

 

 

Cauliflower Crust Pizza

Cauliflower pizza crust topped with marinara, bell peppers, turkey meatballs, Parmesan cheese & fresh basil.

Cauliflower pizza crust topped with marinara, bell peppers, turkey meatballs, Parmesan cheese & fresh basil.

 

I’m sure I speak for thousands when I say I love pizza, but I my body doesn’t respond so well to the calories and fat in regular pizza. Fear not! Now you can enjoy your favorite pizza without any of the guilt! This cauliflower pizza crust is absolutely to die for. I tried the idea with some leftover steamed cauliflower from the night before. Most of the recipes I could find online called for over a half a cup of cheese, so I tweaked a bit and came up with a highly nutritious and extremely tasty solution. Get creative with your toppings and enjoy pizza any time you want.

Happy clean eats,

-Crystal

 

CAULIFLOWER PIZZA CRUST

  • 4 cups shredded cauliflower
  • 4 tablespoons nutritional yeast
  • 2 tablespoons quinoa flour
  • 1 egg
  • 1/4 cup shredded Parmesan
  • 1/2 teaspoon dried Italian herbs
  • 1/4 teaspoon sea salt
  • pinch black pepper

Preheat your oven to 425 degrees. Steam cauliflower until it begins to soften, but is still a bit firm. Transfer florets into a blender or food processor, or use a cheese grater to finely chop cauliflower. The finer the shredded florets, the more consistent your crust will be. Once shredded, use a wire strainer, or your hands to wring out any excess moisture. Now add all other ingredients to your shredded cauliflower, and stir well. Separate mixture into 4 balls. Using a nonstick cookie pan, baking stone, or pyrex dish, flatten and form each ball into a round slab, approx 1/2 inch thick. Make sure the mixture is packed tight and not too thin, or your crusts will fall apart. Lightly spray the top of each crust with olive oil (Misto brand sprayer works great.) Bake the crusts at 425 for 15-20 minutes, or until they begin to brown. Next add all your pizza toppings, and put back in the over for 15-20 more minutes. Serve warm with a sprinkle of Parmesan cheese. Enjoy!

Makes 4 crusts, approximately 6 inches wide.

Nutrition information for 1 crust:

Calories 111

Total Fat 4g

Carb 11.4g

Fiber 5.8g

Sugar 3.8 g

Protein 10.8g

 

Cause A Frenzy! Workout

pistolsquat.jpg

Today’s workout will challenge you to complete 11 dynamic core shaping, strength building exercises that will work your abs, shoulders, triceps, back, obliques, hamstrings, and quads. Complete the whole circuit for time, and try not to take long breaks. If you are having trouble with the pistol squats, just grab a chair or a bench and sit onto that instead of going all the way to the ground. If you need to bring the push ups to your knees, do it! Grab some soup cans, rocks, bricks, a bag of books, or whatever you can find to get creative if you do not own any weights. Most importantly, have fun. :-)

Enjoy,

Crystal

CAUSE A FRENZY!

  1. ROMANIAN DEADLIFT – 15
  2. WEIGHTED CROSS ABS – 25 EA SIDE
  3. SHOULDER TAP PUSH UP – 20
  4. PISTOL TO WARRIOR 3 – 30 (ALT)
  5. PENDULUM HOPS – 100
  6. TRICEP DIPS – 50
  7. PLANK PULL BURPEE – 10
  8. AROUND THE WORLDS – 20
  9. PUSH UP(3)/BENT ROW(5) COMBO – 5 SETS
  10. ROMANIAN DEADLIFT – 15
  11. OBLIQUE HIP LIFT – 25 EA SIDE

Broccoli Leek Soup

Broccoli leek soup garnished with Greek yogurt and paprika.

Broccoli leek soup garnished with Greek yogurt and paprika.

This recipe has become a go-to in my kitchen! It is so delicious, yet highly nutritious…and takes no time to prepare. Broccoli is high in fiber and protein, low in fat, and overall a great addition to any healthy lifestyle. I love to make a big pot and enjoy leftovers for a couple days after.

Enjoy!

-Crystal

 

BROCCOLI LEEK SOUP

  • 6 cups broccoli, or 2 bunches
  • 1 large leek, sliced (remove most of the outer green leaves)
  • 3 stalks celery, chopped
  • 3 cloves garlic
  • 34 oz low sodium organic chicken broth
  • 1 cup water
  • 2 tablespoons olive oil
  • 1 tablespoon thyme, chopped
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon mrs. dash original
  • salt and pepper to taste

Start by separating the broccoli florets from the stems, and slice stems into 1/4 inch slices. Now saute’ sliced leeks, broccoli stems, and celery with olive oil in a large pot over medium heat. Once this becomes very fragrant, add your chicken broth, water, sliced garlic, herbs and spices and bring to a slow boil. Allow to simmer until all veggies become soft but not soggy. Next add broccoli florets and cover until florets are steamed and soft. Transfer the mixture in batches to a blender or food processor and blend until smooth and creamy. Transfer the creamy soup back into your large pot and let simmer over low heat for 5 minutes and adjust seasonings accordingly. Serve warm, topped with a scoop of nonfat Greek yogurt, goat cheese, or a sprinkle of paprika.

**Feel free to use creative license with the seasonings! Just about any herbs will taste great with this recipe.

broccoliprep.jpg

 

Makes 4 servings. (It is easy to eat the whole pot!!) Per serving:

 

Calories
142
Total Fat
7.6g
Sat. Fat
1g
Cholest.
0mg
Sodium
139.2mg
Carb.
15.1g
Fiber
4.4g
Sugars
3.9g
Protein
5.6g

 

Clean Deviled Eggs

deviledeggs.jpg

 

If you love deviled eggs as much as I do, then you must try this recipe! Made with Greek yogurt instead of mayo, these healthy little delights are such a perfect addition to a pot luck, and make great snacks for any time of day!

Enjoy,

-Crystal

CLEAN DEVILED EGGS

  • 3 eggs, hard boiled and peeled
  • 2 teaspoons dijon mustard
  • 1 tablespoon nonfat Greek yogurt
  • 1 tablespoon diced white onion
  • Pinch of sea salt
  • Paprika, chili powder and cayenne pepper to taste

Cover the eggs with water, about 1 inch over the top of the eggs in a soup pot. Bring water to a boil, then cover the eggs, and take pot off heat. Let sit with the cover on, undisturbed for 15 minutes. After 15 minutes, drain water and rinse eggs with cold tap water until they are cool enough to peel. Once peeled, cut each egg in half lengthwise, and remove the yolks carefully. Place all yolks in a small bowl, and set whites aside. Use a fork to mash up the egg yolk into a paste. Add yogurt, mustard, onion, and spices, stirring well with a fork until the mixture is well whipped. Spoon the mixture back into the egg whites, and sprinkle with a touch of paprika. Yum!

Makes 6 deviled eggs.

Per Serving: (2 eggs):

Calories 79
Fat 5g
Sat Fat 1.6g
Cholest. 211.5mg
Sodium 156.9mg
Carb. 0.9g
Fiber 0.1g
Sugar 0.7g
Protein 6.8g

20 Minute Quick Tone

Dive Bombers

Dive Bombers

Today’s workout is a quick full body toner, designed to fit into your schedule no matter where you are. You do not need any equipment to do this workout, making it ideal to do on vacation while in your hotel room, or great for a quick and effective workout while you are waiting for dinner to cook!

There are 5 exercises in this routine, and you will repeat the circuit a total of 4 times. You will need to set your interval timer for 20 minutes, at 50 seconds work and 10 seconds rest. HERE is a preset timer for you! :-) Make sure to push hard, move fast, and go for MAX reps during each 50 second interval.

Have fun!

-Crystal

20 MINUTE QUICK TONE

50 seconds work, 10 seconds rest – 4 full rounds (20 minutes total)

  1. Jump Lunge Kick Up
  2. Dive Bomber
  3. Frogger
  4. Prone Scissor Kick
  5. Knee to Elbow Plank