How to Make Food for Your Dog

You may not know there a variety of preservatives and additives found in commercial dog foods. Also, they may not provide your dog enough nutrients. Sure, you will have to take extra time to make homemade dog food. But, this way allows you to give your dog both healthy and tasty meals. There are two main ways when it comes to preparing daily meals: cooked or raw. Let’s take a look at this post to learn how to make dog food by yourself.

Understand Dog nutrition

Determine the essential nutrients your dog needs

Your digestive system is different from your dog’s digestive system. So, it’s important to tailor the balance of ingredients in homemade dog food in order to suit your dog’s special needs. There are many things you need to keep in mind when cooking for your dog. First, the dog food needs to contain protein at least half of his diet. This ensures to give him the nutrients and minerals he needs to be healthy and strong. There are some acceptable sources of protein you can feed your dog such as beef, chicken, turkey, fish, and lamb. In addition, you can also give him eggs and vegetables. Some dog foods you just should feed your dog a few times a week such as a kidney or liver. You can give your dog grains, green vegetables, and root, but make sure they are cooked.

It’s best to consult your vet about supplements you should buy. Make sure you give your dog enough calcium so that he won’t get bone injuries when growing.

Feed your dog raw or cooked meat?

Some pet owners think that raw meat is better than cooked meat for dogs. They think these meats can’t make humans sick from eating raw steak. But, some others think it will be a safer choice when you choose cooked meat. A raw meat diet can provide your dog necessary calcium as well as other nutrients. It’s essential to ask your vet once you want to get more information the type of meat you should feed your dog.

Prepare Cooked Dog Food

Cook 2.5 cups meat

To do this, you have to use ground beef, lamb, turkey, chicken, or other types of meat your pet likes. You can cook it by boiling, frying, sautéing, baking, or otherwise heat it. It will better if you add a small amount of organ meat. By this way, your dog will receive the vitamins he needs. You can use olive oil free. But, remember to keep meat from sticking to the pans or pots.

Use 2 cups of cooked starch

You can use white or brown rice, barley, oatmeal, or cooked pasta. In order to make your dog digest easily, you should cook the starch a few minutes.

Cook 1.25 cups produce

You have to use fresh or frozen fruit such as squash, green beans, spinach, broccoli, carrots, berries, bananas, or peas. After boiling them, you need to transfer them to a blender in order to smooth them. Most importantly, these vegetables need to be completely smooth before feeding your dog.

Add calcium

It’s important to add your dog a lot of calcium. They aim to build healthy bones. It’s best to add them to your dog’s daily diet. First, you need 1/2 teaspoon crushed eggshells that you can find at pet stores.

 

Mix the ingredients

Place the starch, meat, calcium supplement, as well as pureed vegetables in a large mixing bowl. After stirring this mixture, you need to divide it into serving-sized portions.

Prepare Raw Dog Food

Purchase raw meat

We recommend you to buy the following types of raw meat at your grocery store. They include Chicken without bones, pork meat, head, bones, and tail, as well as cow meat or calf meat, lamb meat, heads.

Prepare the extras

Your dog may need raw meat that can be able to provide him other flavorful sources of vitamins as well as minerals. So, consider feeding him heart, liver, and tripe. In addition, you can also give him whole eggs, tinned as well as whole fresh fish.

Add greens to your dog’s diet

Your dog can eat a raw food diet from everything he needs from meat. But, it will be better if you add some vegetables to his diet. This is a good way to add variety. There are many vegetables you can puree in the blender such as carrots, parsnips, collards, and spinach. In addition, your dog also likes eating pears, apples, as well as other fruits.

Serve the raw meal

It’s important to fill the dog bowl with the right amount of food according to your dog’s weight. Remember to feed him raw meat with a few extras. You should also add a dollop of vegetables or fruit. Don’t forget to store leftover meat in the refrigerator.

Warnings

In addition to good dog foods, there is also a wide range of harmful dog foods as chocolate, raisins, dairy products, nuts, rhubarb leaves, potatoes, onion, onion powder, tomatoes, tea or coffee. It’s important to visit your vet for special dietary needs before you make homemade dog foods. Also, you shouldn’t feed your dog nightshades such as bell peppers and eggplants. Your dog can’t be able to digest these foods. Although you feed your dog with a small amount of these foods, they still can be dangerous for him.

110 CALORIE APPLE CINNAMON PROTEIN MUFFINS

  • 1/2 cup quaker oats
  • 1/2 cup unsweetened almond milk
  • 1/2 cup unsweetened applesauce
  • 1/2 a small grated apple
  • 3 egg whites OR 1 egg
  • 1 scoop vanilla whey protein (use low sugar)
  • 1/4 cup coconut flour
  • 3 tsp sugar sub. I like to use Erythritol or xylitol
  • 1/2 tsp salt
  • 1 tsp baking powder
  • 1 tsp cinnamon
  • Topping Optional:
  • 1/2 cup Fat Free sour cream (I use Trader Joe’s brand)
  • 1 1/2 packet stevia
  • a pinch of vanilla bean or extract.

Hi guys! Hope everyone is having a fabulous week so far:) A few days ago, I woke up super early (4 faaaakin 30 AM earlyyyy)  with the sudden urge to bake. So, I started researching recipes that I could make into something guilt free. I’m finally feeling like my body is slowly but surely normalizing after the carb-o-load that was, Italy…and the 3 weeks after that, that I just DIDN’T GIVE A FAAAAAK. Lol.  Although feeling back to normal, I’m still craving pastries, croissants, and all things sweeeeeeet. Yes, you absolutely can get addicted to sugar and carbs. The gelato I had 2x a day didn’t help the addiction. Nope.

Anyway ya’ll, I came up with these BOMB ass muffins that make you feel like you’re having a cheat, when in fact…it’s a GUILT FREE TREAT! Take a look at the ingredients up top…If you are like me, and like to whip up healthy treats…most of those things you should always keep around because they are a great base for healthy baking. Lets see the macros on these babies…

**Note: I MADE MINE INTO 12 MINI MUFFINS (50 CALS FOR 1, 100 CALS FOR 2) but, you can make a batch of 6 regular sized muffins. Topping is added in the macros**

CALORIES: 110

(1 regular sized muffin. Mini= 50 calls each)

FAT: 1.4 G

CARBS: 11 NET

SUGARS: 6.5 G

PROTEIN:9.6 G

I am completely obsessed! Here are you instructions:

Directions:

1. Pre-heat oven to 350*

2. Combine oats and almond milk and microwave for 1 minute.

3. Add in wet ingredients… applesauce, grated apple, egg whites (or 1 whole egg) and mix in.

4. In a separate bowl, mix coconut flour, protein powder (I used Met RX protein plus Vanilla), your choice of sugar sub, salt, baking powder, and cinnamon .

5. Combine wet and dry ingredients.

6. Grease or spray your muffin tins and fill evenly with mixture. (Not too full) Should make 6 regular sized muffins.

7. Bake at 350* for 20-25 mins.

Now…. For the TOPPING!

This is totally optional, but it is counted in the macros above. If you remove this step, it’ll save you about 20 calories. I used fat free sour cream with stevia and vanilla, BUT…you can do whatever your lil heart desires. I did it this way because it keeps it SUPER LOW in CALS, but you could also do a fat free cream cheese topping or even 0% greek yogurt.

I keep them in my fridge and have 2 mini muffins before heading to the gym in the mornings! They provide my body with the perfect balance of nutrients to fuel my body, and give me great energy to go a little harder! PLEASE try this recipe and let me know your thoughts!!! I’m open to tweaking it if need be! Sharing is caring, So, make sure to PIN IT (below) so you can always refer back!

XOXO,P.

PICKLED GARLIC RADISHES!!!

Happy Sunday babes!

As promised on my Instagram, I am bringing you my favorite and super EASY recipe for pickled radishes! On a recent trip to my annoyingly jam-packed Whole Foods, I decided to pick up produce that I normally wouldn’t purchase on my weekly shopping trip. These babies were calling my name! Big pink balls….hmmm. I’ll take em’.

Lol. Anyyyyyyway… I promise they’re REALLY delicious raw, pickled, or cooked. Why should you consume these big pink balls…

HERE’S WHY!

  1. Radishes are very good for the liver and stomach, and it acts as a powerful detoxifier too. That means that it purifies the blood and eliminating toxins and waste.
  2. Radishes are considered roughage, which means that it is composed of indigestible carbohydrates. This facilitates digestion, water retention, and it fixes constipation, which is one of the major causes of piles.
  3. Radishes are diurectic in nature, which means that they increase the production of urine.  It also cleans out the kidneys and inhibits infections in the kidneys.
  4. Radishes are very filling, which mean that they satisfy your hunger without running up your calorie count. High in fiber and low on the glycemic index
  5. Are rich in vitamin-C, folic and anthocyanins, they have been connected to treating many types of cancer, particularly colon, kidney, intestinal, stomach and oral cancer. Radishes are part of the Brassica family, and like the other members of that taxonomic classification, these cruciferous vegetables are packed with antioxidants.

For more info… read up on Organic Facts. *source

This glorious pickled veggie is fabulous over some BOMBA carne asada tacos, or some Soyriso tacos for all my Vegetarians out there  Throw some on a salad, and even use up some of the vinegar as dressing! Helllllo!!!

Point is…it’s very versatile! Hell, even throw in some sliced carrots and jalapeños for some more bite!!!

INGREDIENTS:

  • One bunch or organic radishes
  • 3/4 cup water
  • 3/4 cup vinegar (Iused organic apple cider vinegar, but you could use white, or red)
  • 2 cloves chopped garlic ( I like it really garlic-y, otherwise leave whole)
  • 3 tbsp honey (I used Natures Hollow -sugar free)
  • 1 tsp whole peppercorns
  • 1 1/2 tsp sea salt

DIRECTIONS:

***Rinse radishes and cut the green tops off.

***Use a mandolin to thinly slice radishes or use a very sharp knife. Add into mason jar or other canning jar that can be securely tightened. Add chopped or whole garlic, and peppercorns

***In a saucepan, heat up water, vinegar, honey (or sugar) and salt until BEFORE it boils.

***Let the liquid cool before adding it to glass jar of radishes.

***Once cool, add mixture into the jar and tightly seal.

KEPT IN THE FRIGDE FOR UPTO 2 WEEKS. 

Hope you all enjoy! It’s super easy, and remember, you can pickle faaaaakin ANYTHING! Pick up some glass canning jars and lesssss go!

Please let me know if you try this out!

xoxoxo!!!

ROASTED EGGPLANTS WITH TOMATOES & FETA!

  • 3 large eggplants
  • 3 tbsp olive oil
  • sea salt
  • 2 tbsp thyme
  • 1 tsp garlic powder
  • 1 cup chopped cherry tomotoes
  • Feta cheese. (I used reduced fat feta)
  • FOR DRIZZLE:
  • 2 tbsp olive oil+ 2 tbsp red wine vinegar+ 1 tbsp oregano Whisked)

Hey ya’ll!! Happy Thursday!

Things are finally slowing down and back to normal since getting back from Italy. No more jet lag, and I’m back in the kitchen to whip up some favorites to share with you!

This post is special to me. Why??? Well… let’s just say that eggplant was NEVER a top veggie of mine. I was young and dumb with the palate of a 12 year old. LOL. Proud to say, that I’ve found my inner veggie monster and now, can’t imagine not having eggplant as a staple at Ranch Relaxo. (Mi casa)

The great thing about this dildo shaped veggie, is that it’s soooo versatile. You can grill it, bake it, roast it, fry it, baba ghanoush it, bread it…well, steamed…Hmmm. NOT SO MUCH;/

Today, I’m sharing one of my favorite ways to eat it. Freakin’ ROASTEDDDD!!! Before we get into it… i want to share some of the benefits of the Purp.

I used the big ones for this, but you are MORE than welcome to use the smaller Japanese eggplants. Most would argue that they are more flavorful. Maybe right, but I get more meatiness out of these. It’s great as a side dish or as a main for your vegetarian homies.

The recipe is above but let’s go through the instructions.

  • Rinse and pat dry eggplants.
  •  Cut lengthwise.
  • With a sharp knife, score the flesh deeply in diamond shapes.
  • Lay them down, open up cuts, and sprinkle with sea salt
  • Let sit, cut side up for 30 min to release excess water.
  • Pre-Heat oven to 400*
  •  Line a baking sheet with parchment paper.
  • Wipe and lightly squeeze eggplants free of moisture and salt.
  • Brush cut side with olive oil (about 3/4 tsp each), sprinkle with garlic and thyme.
  • Place cut & seasoned side down onto lined baking sheet and roast at 400* for 45 min to 1 hr.
  • Once taken out, let cool for 30 min before handling. Use a spatula to carefully remove from paper.
  • Flip onto a plate. The eggplants will be a beautiful golden , caramel color and flattened out.
  •  Top with chopped cherry tomatoes, feta cheese (I use reduced fat),
  • In a small mixing bowl, which together 2 tbsp olive oil, 2 tbsp red wine vinegar, And 1 tbsp oregano.
  • Pour over the served eggplants with tomatoes and feta.

BOMBBBBBB!!!!! EnJOY!

Grain Free Pumpkin Waffles!

INGREDIENTS:
1 Tablespoon coconut flour
1 Tablespoon almond flour
2 Tablespoon protein powder (i used vanilla)
1 Teaspoon flax meal
1/8 Teaspoon cinnamon
1/2 Teaspoon baking powder
3 Tablespoon pumpkin puree
2 egg whites
1 Tablespoon unsweetened applesauce
1 Tablespoon sugar free syrup (or use liquid sweetener of choice or honey)
1/8 Teaspoon vanilla extract
INSRUCTIONS:
Mix all dry ingredients first in bowl
Now add wet ingredients
Mix well with whisk or fork.
Once waffle iron is hot, spray with PAM or your choice. and add 1/2 the batter in the center. Close the iron. Wait for light to turn green and DONE!
Makes 2 waffles!
OPTIONAL:
TOP WITH CHOPPED PECANS AND SUGAR FREE SYRUP!

Hello and happy Sunday! My favorite day of the week and you know what time it is!!! It’s BRUNCH time. Lol.
I’ve got a post for you today that is dedicated to the waffle. Before I pour myself a mimosa…here are a few recipe faves to switch up the sunday ideas.

Low Carb Pancakes
Banana Oat Protein Cookies
Vanilla Mug cake With Peanut Butter Topping
Crustless Protein Pumpkin Pie

Hanging out with the family today, and spending some much needed grandma time. We headed to the Antalope Valley Poppy Reserve after breakfast to see the beautiful fields of poppy’s that cover the hills. Welp….sadly…not one god damn poppy to be found everywhere. LMAO. All we got was 1 hr of sweet car ride tunes.We got there, and turned right back around. lol.
Back at Rancho Relaxo…Norma, my Ficus Lyrata is doing marvelously at home. Mom taught me to clean the leaves with milk and since doing so, the leaves are shiny and bright!
Cheers to prosecco and fresh squeezed grapefruit juice. Hallelujahhhh The new fave!
They’re pretty, pink, and sets the tone for the freakin’ weekennnnnnd!
Ingredients

1 750ml bottle of Prosecco, chilled
3-3.5 cups of fresh grapefruit juice (~4 very large), chilled
Sweetener ( I used a couple drops stevia) or simple syrup (optional)

So…here they are…Its waffle time! These are a healthier, grain free, paleo option to the typical leggo my eggo. If you don’t have a waffle maker (I feel bad for you) this batter, which is one serving…can also be done on the skillet and devoured as a pancake. Das right. For me, eating healthier, doesn’t need to affect the flavor. These are so yummmmmyyyy! There may be more ingredients than you are used to, but…get into it. Don’t give me sh*t.
The recipe is above and I hope you give it a try…I topped these fabulous #eatclean waffles with some Nature’s Hollow sugar-free syrup and some chopped pecans. Absolutely divine, delicious, and bomb.com. The recipe made 2 big waffles and I cut them into triangles…you know…so that it looks prettier and it looks like there is more on the plate. Lol.
It’s not that I NEVER eat carbs..I mean, please betch… but when I can limit without comprising bomb-nesss, I do. Give-n-take boo’s.
Just so you know…It’s lunch hour…& I am now eating spinach tart, fresh mozzarella, quinoa chips with kale dip, and having sangria. It’s the simple things in life that keep us happy, lol. Spent the night hanging out with my besties catching up and feeling baby bumps..(not mine, lol) , and now got all the fam over for an afternoon of snacks and sangria. That’s what I call..a weekend
SUNDAY FUNDAY;)

Delicious pizza in less than 20 minutes!

If you’re gonna sit here and try to tell me you’re NOT a pizza lover, I want you to know that, we ALLLLL know you are LYINGGGGG!!! Lol. Listen, I’m not eating it every night or anything, but in my new balanced approach to eating, it’s give a lil, take a lil. Weekends…maybe I take a little more;) I love being in the kitchen, but when having friends over, I prefer pouring some great wine, and spending time with my loved ones.

This weekend, I made some super quick, but INCREDIBLE semi-homemade pizzas that left me thinking “screw chicken n’ veggies…I’m trying’ to have this shit every freakin night!”
Although it may be fun for a “real” chef to make a homemade crust…Im a wanna be chef…( not a real one, lol)so I’m allowed to take the easy route. I got lucky when I realized that the easy route was just as, or better than a lot of pizzas out there. The BIG plus, is that I made two individual pizzas in 20 minutes! I found these Stonefire Flatbreads at my local Ralphs market. Completely obsessed! I’ve had them before but only dipped with hummus, So I thought ummm, helloooo…PIZZA!!!!!

Anything that involves bread..cheese…and…well, yeah, just bread and cheese, in my eyes is HEAVEN! I thought I’d pick up a different type of cheese this time, other than typical mozzarella.
For real, intense flavor and melts beautifully. This Garlic, basil cheese by Sincerely, Brigitte is amazing!

I complicate life in general, so with my pizza, I like to keep it simple. This post isn’t gonna be the healthiest of meals, but I did manage to save a few calories by using Boar’s Head Turkey Pepperoni instead of the full fat pepperoni. I promise, you won’t even know the difference.

Alright…super simple situation here.

Pre heat oven to 400* or in pizza mode in convection oven
Lay out the two pizzas on a flat surface.
Spread a thin layer of tomato paste over the flatbread
Add slices of cheese
Sprinkle with oregano (Pro italian tip)
Add desired other toppings.
Sprinkle with red pepper flakes
Cook for 12-15 minutes (depending on how crispy you prefer it)

Totes easy right!? My two favorite pizzas, as you can see, are Margarita & thinly sliced green pepper and pepperoni.
And, EXTRA CRISPY!
My favorite way to serve pizza, well, most foods…is a on a rustic wood block or cutting board. I looks fantastic when serving and easy for clean up. This will definitely impress. The best part is that you don’t have to be slaving away in the kitchen or ordering Pizza Hut. This is a perfect in between, SEMI-Homemade way to customize and enjoy with your friends.

This is absolutely gonna be a weekend treat that I’ll be making again! Did this inspire you to enjoy some cheesy carbs!? I hope so;

Eggs Benedict With Skinny Hollandaise

  • English muffins
  • 1 per person, cut in half
  • (I use whole grain or high fiber)
  • Thick cut ham
  • (use a round cutout for a perfect circle)
  • organic eggs
  • (2 eggs per person)
  • SAUCE:
  • 3/4 Cup nonfat plain yogurt
  • 2 teaspoons lemon juice
  • 2 tablespoons of healthier butter substitution (ex: smart balance)
  • 3 egg yolks
  • 1/2 teaspoon salt
  • 1/2 teaspoon Dijon mustard
  • Pinch of ground pepper
  • Fresh dill to taste or for garnish
  • INSTRUCTIONS:
  • Use a double boiler.
  • Over simmering water, Beat yogurt,lemon juice, egg yolks well.
  • Stirring or using a whisk frequently, until sauce has thickened, about 15 min.
  • Remove from heat and add salt, pepper, dill
  • Toast english muffins
  • Brown ham on pan.
  • poach or fry eggs. (if poaching, add a splash of white vinegar to water.
  • (I prefer to fry in skillet with a lil coconut oil. )

Good morning beauties! So happy to be back and sharing again! This fine Sunday morning is devoted to enjoying a rest day and cookin’ up a delicious brunch.

This Sunday is particularly special because it’s freakin Masters weekend!!!!!!!!Helloooooo! The Super Bowl of golf y’all. Das right.

My bu’s in town, so it’s been fun cooking up something a lil different other than my typical egg white omelette with a side of veggies, lol. (I tend to save my carbs for dinner and wine)

Sunday brunch at Rancho Relaxo (mi casa) though, is always a treat. Todays agenda includes…

  1. champagne+oj….Ummm. A mimosa. Or 4. Or 5 lol
  2. Eating this bomb ass breakfast of eggs benedict
  3. Hitting the driving range for some much need golf swing practice with Kyle
  4. Meeting up with cousins and friends at Rocco’s Tavern to watch the last day of the Masters Tournament.
  5. Afternoon siesta (it is a day of rest after all:)
  6. Homemade pizzas for dinner

Benedict is absolutely a brunch staple. Always been a fave for me. I find one freakin problem with it though…

The hollandaise sauce…listen, don’t get me wrong, it’s the bombbbb, but just soooo rich and butter heady. Honestly, I just can’t even. Obviously every once in a while is fine, but when brunching every Sunday is a hobby, you try and find healthier alternatives, lol.

Processed with VSCOcam with f2 preset

This recipe for a yogurt based hollandaise sauce cuts the calories by 80% and tastes divine! All the ingredients and instructions are above, so try it out and let me know what you think!

Its 75 degrees out here today, and we’re loving it! Happy SUNDAY! xoxo

Single Serving PINEAPPLE COCONUT CAKE & ‘GET THE LOOK’

  • 2 tbsp Vanilla Protein Powder
  • 2 tbsp coconut flour
  • 1/4 tsp baking powder
  • 1/2 tsp cinnamon
  • pinch of salt
  • 1/2 tsp vanilla extract
  • 1 tbsp agave or sugar free honey
  • 2 egg whites
  • 1/8 cup chopped pineapple
  • 1/8 cup unsweeted shredded coconut
  • (1/8 cup more chopped pineapple for topping.)
  • Optional: drizzle with sugar free houney, agave, or top with crushed nuts. (will add a few extra cals though)

Hello lovely friends! Hope everyone had a fabulous & safe Memorial Weekend! I spent the weekend in Santa Barbara & Los Olivos for a little wine tasting. It really was great to get away for a few days. Los Olivos is one of my FAVORITE weekend getaways.

So, if ever out that way…some great wineries to stop at include:

***COQUELICOT

***RUSACK

***QUPE

***SARLOOS

***KOEHLER 

***CARHARTT

***STOLPMAN FAMILY VINEYARDS

Anyway…just thought I’d share a few of my top!  Moving into this new week, (since the past three days have been gluttonous) I’m back on track with my diet.

TODAY will be a very LOW CARB! Lol,  this is what my extreme ass does when coming off a HIGH CARB, I don’t give a fakkkk weekend. I go the other extreme.

*egg whites…chicken breast…lettuce. no joke.

Todays recipe, is one that I made last week, but didn’t get the chance to share yet. I just cant get enough of pineapple lately, so I’ve been puttin’ that shit on everrrrrrythang! As you know, I often find inspiration for trying new experiments through my Instagram friends.

While scrolling through, I noticed the homie, @fitseed , post a delicious lookin’ Pineapple Coconut Cake. I was like, “ooooommmggeeeeeee!” Yep. Making this NOW! I had all the ingredients, plus a few subs, so I got to mixin.

You can find the recipe above. The Instructions could not be EASIER!

DIRECTIONS:

  1. PREHEAT OVEN TO 350 *
  2. GREASE A SMALL LOAF PAN OR ANY CUTE/SMALL PIE PAN;) (I use coconut oil spray from TJs)
  3. MIX ALL DRY INGREDIENTS IN A MEDIUM BOWL.  (Protein, coconut flour, shredded coconut, baking powder, cinnamon, pinch of salt)
  4. NOW ADD WET INGREDIENTS. (egg whites, vanilla extract, SF honey or agave)
  5. FOLD IN 1/8 CUP CHOPPED PINEAPPLE
  6. COOK FOR 12-15 MINS. (She says 30 min, but mine cooked much faster in my breville convection oven.)

The best part of this whole thing….is eggggzactly that. This recipe is for 1 serving!!! That means…you get to eat the WHOLE thing! Ok, here’s the breakdown of the nutritional facts.

REMEMBER: SUBTRACT THE DIETARY FIBER FROM THE CARBS TO CALCULATE “NET” CARBS.

(Carbs that come from fiber have a minimal affect on blood sugar)

Nutrition Facts PINEAPPLE COCONUT PROTEIN CAKE

 

  1 Serving
Amount Per Serving
  Calories 298.0
  Total Fat 9.0 g
  Saturated Fat 3.5 g
  Polyunsaturated Fat 0.0 g
  Monounsaturated Fat 0.0 g
  Cholesterol 32.5 mg
  Sodium 125.4 mg
  Potassium 218.8 mg
  Total Carbohydrate 27.7 g
  Dietary Fiber 8.5 g
  Sugars 4.5 g
  Protein 23.2 g

So this whole breakfast, Which will FOR SURE keep you full for a good while, is only 298 calories!!!

I keep my meals around 300 calories each, 5 X a day.  This is on point! It doesn’t taste healthy, but IT ISSSSS BETCHES!

These types of “protein cakes” are my favorite meal for a good strength training day. Lots of protein, healthy cabs, and fat. With only 4.5 grams of sugar…I mean…c’mon. You all need to try this. It takes NOOOO TIME!:)

**You can top it with a little more chopped pineapple, or chopped banana, or maybe some cushed nuts. What the Hell…Just play with it. Be aware of added calories for optional toppings:/

So moving on…Other than Kim K and Kanye getting married…I have a new GET THE LOOK!! DASSSSSS ITTTTTT!

But seriously… I haven’t posted a “get the look” in a long ass while. Oh, and if you’re hating on my selfies…stop hatin. I’m a blogger. I’m allowed, and I like my outfit…so what!? #gurlbyeeee

Black elbow sleeve top:

Urban Outfitters on sale $20

Legging/Pant:

Victoria’s Secret

Shoes:

Nike Airmax

Watch:

Nixon Kensington gold & leather watch

Hat:

The Datum Line

Welp, there you have it lovelies<3 Hope you enjoyed today’s post:) Let me know if you try the recipe, and think things might need changing. Lemme know! Have a BEAUTIFUL day. 

xoxoxoxoxooxoxoxoxooxox.P.

Cha CHa CHA CHIAAAAAA! Benefits of the superfood & a FABULOUS GIVEAWAY<3

Hello Friends!!!!

I don’t know what the hell has come over me. I have had a serious case of writers block or, frankly…laziness the pastcouple weeks. womp wompppppp. I mean, I’ve been working out and cooking, but have been totally neglecting you all.

Ugh, my lack of blogging has become out right embarrassing. lol.

Anyway, today, Thursday morning at 6:00 A.M. I have finally busted out my old ass Macbook Pro and sat at my desk to bring you a very much awaited post. I’ve been dying to post this YUMMMMYYY ass recipe Of….wait for it…..

!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

MANGO COCONUT CHIA SEED PUDDING

I was stoked to receive a great package from Mamma Chia to try out and to share my opinion. I am NOOOOOO stranger to the wonderful benefits of chia seeds. Let me tell you. I’ve always LOVED a great chia pudding! In one tablespoon of chia you will consume 2,430 mg Omega-3s, 4 grams fiber, 3 grams complete protein, and ONLY 60 calories!!!

In wanting to try a new recipe, I started researching some of the blogs I follow for inspiration.

BOOOOYAKASHA….

I found the perfect recipe to share! This recipe is by my homegirl over at Skinnytaste.com, and she killed it with this recipe for:

MANGO COCONUT CHIA SEED PUDDING

I followed it pretty much to how she made it, and the results were incredible!!!! Just a few key ingredients, and you’ve got yourself a bowl of SUPERFOOD heaven!

The recipe is listed above, but again:

**Ingredients**

  • 1/2 cup lite coconut milk
  • 1/2 cup unsweetened vanilla almond milk
  • 3/4 cup fresh ripe mango, diced
  • 2 tbsp chia seeds
  • 1 tbsp unsweetened reduced fat shredded coconut
  • 4-6 drops liquid stevia(or agave/honey to taste)

**Directions**

  1. In a bowl, add 2 tbsp CHIA seeds & Unsweetened Reduced Fat Shredded COCONUT
  2. Add your Light Coconut Milk (I used this one), and your Unsweetened Vanilla Almond Milk. ( I use this one) & your sweetener of choice. I used my fave sugar free honey by Natures Hollow.
  3. Mix and beat with a fork and you will begin to notice the chia seeds and mix become gelatinous. THIS IS GOOD!
  4. Now, fold in your very ripe chunks of mango. 
  5. Place in fridge for and hr or two. WOWOWOWOWOWO!!!!

Servings: 2 • Size: 1 cup Calories: 159.1 • Fat: 9.6 g • Protein: 3.6 g • Carb: 17.9 g • Fiber: 6.5 g • Sugar: 9.2 g Sodium: 52.2 mg    Before I get into this fabulous MAMMA CHIA giveaway, I wanted to share with you (if you already don’t know) The AMAZING benefits of CHIA seeds. Chia seeds are super rich in Omega-3s, antioxidants, protein, and fiber.It contains calcium, manganese, and phosphorus, and is a great source of healthy omega-3 fats. As an added benefit, chia seeds can be eaten whole or milled, while flax seeds have to be ground before consumption in order to access their health benefits for example. LOOK — 10 reasons to add chia seeds to your diet: (source: Huffingtonpost.com)

Combat Diabetes Chia is being studied as a potential natural treatment for type-2 diabetes because of its ability to slow down digestion. The gelatinous coating chia seeds develops when exposed to liquids-can also prevent blood sugar spikes.

Get More Fibre  Just a 28-gram or one-ounce serving of chia has 11 grams of dietary fibre — about a third of the recommended daily intake for adults. Adding some chia to your diet is an easy way to make sure you’re getting a good amount of fibre, which is important for digestive health.

Stock Up On Omega-3 Chia seeds are packed with omega-3 fatty acids, with nearly five grams in a one-ounce serving. These fats are important for brain health. “There’s better conversion of omega 3s into the plasma or into the food than with flax seed,” said researcher Wayne Coates.

Stronger Teeth And Bones  A serving of chia seeds has 18 per cent of the recommended daily intake for calcium, which puts your well on your way to maintaining bone and oral health, and preventing osteoporosis.

Don’t Forget Manganese  Manganese isn’t a well-known nutrient, but it’s important for our health: it’s good for your bones and helps your body use other essential nutrients like biotin and thiamin. One serving of chia seeds, or 28 grams, has 30 per cent of your recommended intake of this mineral.

Plenty Of Phosphorus With 27 per cent of your daily value for phosphorus, chia seeds also helps you maintain healthy bones and teeth. Phosphorus is also used by the body to synthesize protein for cell and tissue growth and repair.

Pack In The Protein  Chia seeds also make a great source of protein for vegetarians and don’t have any cholesterol. One 28-gram serving of these super seeds has 4.4 grams of protein, nearly 10 per cent of the daily value.

Fight Belly Fat  Chia’s stabilizing effect on blood sugar also fights insulin resistance which can be tied to an increase in belly fat, according to Live Strong. This type of resistance can also be harmful for your overall health.

Get Full. Faster Tryptophan, an amino acid found in turkey, is also found in chia seeds. While tryptophan is responsible for that strong urge to nap after a big Thanksgiving dinner for example, it also helps regulate appetite, sleep and improve mood.

Improve Heart Health  According to the Cleveland Clinic, chia seeds have been shown to improve blood pressure in diabetics, and may also increase healthy cholesterol while lowering total, LDL, and triglyceride cholesterol. All good news for your ticker! If that doesn’t make you wanna run to your nearest market and splurge on some CHa Cha CHIA seeds, Shit, I dunno what else to tell ya! lol.

Lucky for one of you…A LUCKY From Fries To Fit reader will will this MAMMA CHIA Super package! Here’s What you WIN!!

**        One week’s supply of Mamma Chia products – 7 Chia Squeezes

Delicious 70 calorie squeeze snacks that are GLUTEN-FREE & VEGAN in 2 of there delicious flavors. These are organic and NON-GMO, a good source of fiber AND contain 1200mg of Omega-3. Great for an On-The-Go snack, for kids and adults, and for a lil extra natural energy! I’ve tried both flavors…in fact, I even had a couple friends try them out, and people fell in love with the flavor and texture. I found that refrigerating them before consuming was best.

  • MANGO/COCONUT
  • BLACKBERRY BLISS

**        7 beverage vouchers

  • I LOVE these Vitality drinks! There are 9 fab flavors and you can reap the benefits of this power seed with some amazing flavors! Heres the brake down of what you can expect in one bottle of Mamma Chia Vitality:

  • 2500 mg Omega-3s
  • Excellent Source of Fiber
  • 4 g Complete Protein
  • 95 mg Calcium
  • Powerful Antioxidants
  • Gluten-Free and Vegan
  • Lightly Sweetened
  • Less than one tablespoon of Organic Agave
  • Environmentally Friendly, Glass Bottle

 

 

**        One copy of Janie’s book – Chia Vitality

  • In Jane Hoffman’s Book: Chia Vitality: 30 Days to Better Health, Greater Vibrancy, and a More Meaningful and Purposeful Life, she shows you how integrating chia into your diet to really boost your stamina, help you lose weight, and feel more alive than ever before. She offers a 30 day program to well-being with this little superseed as the key factor.This is what the plan offers:

*A flexible meal plan packed with flavorful whole foods and easy, delicious recipes to help you fuel your body, mind and soul *A simple yoga routine to build strength and flexibility *A meditation course that will awaken and renew spiritual energy with just minutes a day *A strategy for engaging more deeply in the world around you

      Janie also offers her personal story of how she suffered severe auto-immune diseases, and after years of trying doctor after doctor, she turned to an alternative method that included changing her diet, a yoga practice, meditation, and the power of our friend, the CHIA seed. 3 months later..remarkably she was symptom free.  

**        One Mamma Chia T-Shirt

**        Total retail value: $75

 

To ENTER….

  1. FOLLOW @fromfriestofit & @mammachia on INSTAGRAM
  2. FOLLOW @fromfriestofit & @mammachia on TWITTER
  3. Leave me a blog comment sharing ur email & why you love CHIA!!!

Winner will be drawn random and will be chosen and posted in 1 week.

Giveaway ends: May 22nd 2017. Once chosen, you will receive an email from ME!!!!!!!

good luck babes!!!!

Disclaimer: I received the Mamma Chia products mentioned in this post through a campaign I participated in with FitFluential. No compensation was provided. All opinions are my own.

Cheesy Vegan Cauliflower Steaks & try this pitcher TODAY!

Hello lovely friends! Hope the week is going smooth sailin for all of you! Since being back from San Francisco, I’ve been laying low and trying to get back on track to clean eating and hard, intense workouts. I’m finally feeling back to normal and less heavy, lol! For those of you interested…my workouts have really changed lately….

1: MORE CARDIO 30-50 mins 5x a week (med-hard + intervals)

2: NOT AS HEAVY weight training

3: using more BODY WEIGHT and less rest.

4: using RESISTANCE BANDS

5: 1-2 REST days

For me…I really love tricking my body everyday and switching it up. This combo has really helped my body get back on track after my binge. Also been incorporating the NIKE TRAINING APP for more of a TOTAL BODY WORKOUT.
Loving this! I must admit..the hardest part, is getting out of bed at 5:30 am to hit the gym .
REMEMBER: The only workout you will regret…is the one you DIDIN’T do!

Anyway….
Today is a short but sweet and yummy vegan post:) lol. Remember I said recently, that I wanted to start cutting out a lot of animal products ?? Well…I’ve been doing exactly that. I mean, no…I’m not going full on vegan or anything, but I gotta say y’all….. Since cutting out a lot of dairy and and meats, I’ve been feeling reallllllly GREAT! Definitely less bloated and lighter on my feet. I’m still always enjoying my egg whites (cage free of course) and occasional salmon and chicken. I just can’t totally cut it out. I enjoy it wayyyyyy to much.
So, as an homage to all my VEGAN HOMIES…I’ve been playing around with my veggies, and came up with this super yummy “steak” lol. You know what I mean…;)

This recipe is soooo easy! You will notice that there are no measurements. That’s because, all you do, is cut that shit up, then sprinkle all these things on my list and bake that shit. Top with some other stuff.. Blah blah. Sooooo easy and DELICIOUS.
BTW…. did you know that cauliflower is the new kale!?!?
Yup! The new superfood. It’s all the rage. Sure…it may cause a little gas…but I mean, shut up.
quick note: make sure you buy A very large one;)
OHHH and… You will probably only get 3 steaks out of it.. So just roast the rest (the pieces that fall) later. NO WASTING!

Easy Cheesy Vegan Cauliflower Steaks
Author: From Fries to Fit
Prep time: 
Cook time: 
Total time: 
Serves: 3
Ingredients
  • 1 Lrg cauliflower : preferably organic and yellow:) You can make it with white cauli too;)
  • Coconut Oil spray (i bought the Trader Joe’s one) can also drizzle with EVOO. I did spray for less fat.
  • Season with Salt, pepper, chili powder, garlic powder, Kernel Season’s Cheddar seasonings (NON vegan)
  • or..
  • Nutritional yeast for vegan. (adds great cheesy flavor)
  • Lissanatti “cheddar shreds” Almond Cheese
  • A dollop of Almond Dream PLAIN yogurt (vegan) or Chobani 0% greek yogurt for (NON vegan)
  • Chopped parsley
Instructions
  1. Pre heat oven to 375 degrees.
  2. Cut Thick slices of cauliflower and place on a greased baking sheet.
  3. Sprinkle with all your seasonings & spices. Flip over carefully and season other side as well.
  4. I like a bit of browning on both sides, so I generously spray the coconut oil.
  5. Bake for 15 minutes then…sprinkle your almond cheese over the top & continue to bake till golden and slightly browned and crispy for another 5-10 minutes. About 20-25 minutes total.
  6. Remove..let cool, and serve with a dollop of “yogurt” and chopped parsley
Nutrition Information
Serving size: 1 Calories: 95 Fat: 2 Carbohydrates: 7 Sugar: 5 Protein: 9

Color tends to trick the eye…so it’s natural, bright yellow color makes me think I’ve got loads of cheese on it, when really, it’s just sprinkled;)
Sooooo healthy hunnnnnay!
Aren’t these beauties! Oh and only 95 calories per loaded steak!

Anddddddd….yes. I do leave the kitchen. Sometimes. Only for large doses of vitamin D. Lol. This week has been absolutely beeeeautifulllll in sunny LA. I’m tryin to get brown y’all. Like, for real though. I swear, the sun makes me not such a bitch.

As the season turns, and the sun starts beaming, I go into full blown summer vibe! All I want is fresh, FRESH fruit! Pineapple is the shit right now. I went nuts at whole foods! $ 2.99 EACH! I immediately threw 3 in my basket and ran home only to end up scarfing 1/2 a freakin whole one to myself. Gurrrrrl, byeeeeeee.
I know, I know…..

Sugar…SuGaR…SUGAR.

You know what?
AIN’T nobaaaaaaady Eva get fat off eatin to much fruit! Okaaaaaayyyyyyy.

So, anyway…….this is my typical daily serving… Lol.

Ok so, I wanted to share my new “Brita” replacement! I am a HUGE advocate of drinking water! I am also guilty at times for not hydrating my body enough, and I always regret it. The sweet folks over at Camelbak sent me over this awesome Relay filter system to give it a try. Hmmmm. I was like…”these things are all the same. Ok. Whatever. Send it. “

Ok…I was NOT compensated for this review. This is my opinion only. But seriously…you need to pay attention. I was in awwwwwww when I started using this.
Most importantly to me….I DO NOT want to sit around and wait for 7 minutes for my water to filter through the damn thing. Ain’t nobody got time fo dat!
GUESS WHAT!? this is 10x FASTER!!!
This has absolutely no waiting time, and the filter lasts 4 full months.
The pleated filter is made of plant-based activated carbon. Yes please & thank u…..
Oh & testing results show 97% removal of chlorine, taste and odor. I’ve tried both the Brita and the Mavea. Both never seemed to quite get that metal and tap water taste out of it. Disappointing.
I could not be more stoked to have this. It’s totally worth $36.99!
It’s spill proof, holds up to 10 cups, BPA FREE & dishwasher safe…andddddd
Camelbak has ya BAK for a lifetime warranty. I mean…….

No joke..you will thank me. If you live in LA…BITCH ITS HOT. DRINK WATER!!!!
Get yours at Camelbak, target, bed bath & beyond.
Anyway…sorry for rambling. But I’m sticking to this baby!
Hydrate. Hydrate .HYDRATE!
Eat clean..train mean…
Love uuuuuuuu