Recipe Run Down

Info/links about the recipes discussed on our weekly shows!

Recipes from Edlin

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recipe rundown

Edlin gave us both a recipe he makes himself and a favorite dish of his from Eat Tribal!

“One of my go-to breakfasts, when I eat breakfast and am not doing intermittent fasting or drinking my butter tea, is bacon, sausage, eggs, onions and wilted spinach. I cook the bacon first and then caramelize the onions in the fat; I throw in the sausage and sauté it a bit; then toss in the spinach turn the heat down and cover for a minute. I scrape that all out and then I’ll crack the eggs into the remaining fat and do them over easy.”

“One my favorite Eat Tribal dishes is the Buffalo Chicken Pasta Bake, which we actually haven’t done in a while for a number of reasons. But it’s spaghetti squash and chicken tossed in Tessa Mae’s hot sauce or hot sauce made in house. It’s super simple, but it’s so good and tastes like a cheat meal but isn’t. This is something we might reintroduce in our new catering format which we’ll begin to offer soon.”

Recipe: Summer Vegetable Kitcheree

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1 - Recipe - mung bean kitcheree

Tyler shared with us a Summer Vegetable Kitcheree as our recipe this week.  We’ve never had kitcheree before!  Here is some information on kitcheree:

Kitcheree is a highly nourishing, hypoallergenic stew made from mung beans and brown rice. It assists in the detoxification process as it is very easy to digest. The spices and summer vegetables create a luscious stew that can be made in just minutes using a pressure cooker, though you don’t need one to make this.

Overnight Oats!

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recipe rundown

Nicole makes these overnight oats for her post run breakfasts!

Nicole’s Overnight Oats Recipe

Recipe of the Week

Overnight Oats:

1/3 cup oatmeal
1/3 cup unsweetened almond milk
1/4 cup fat free yogurt
1 tb chia seeds
1/4 scoop of Dream protein powder (vanilla is my fave)
1 tb PB2
1/2 cup berries
Mix in bowl. Put contents into mason jar or any air tight container. Refrigerate overnight. Oats are ready in the am!

Hearty Back to School Recipes

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It’s back to school time and its all about packing lunches for the week & having meals and snacks on hand that are good for you, yet enjoyable, to look forward to!  These two recipes from are fairly simple and will get you ready for autumn!

The first is a Roasted Butternut Squash Soup! We’ve made a similar soup before and honestly, its so worth the time you put into it!


Roasted Butternut Squash Soup 

And there’s nothing better than a yummy snack that is healthy at the same time!! These baked apple chips look fantastic and would go great with the soup or even with a salad!



Snack – Homemade Baked Cinnamon Apple Chips


Alan’s Very Own Breakfast Recipe

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Spinach & Egg White Wrap

Alan provided for us this recipe he uses for his own breakfasts!

“This wrap is delicious for breakfast, lunch or dinner. It’s ready in a flash, tastes amazing, and is filled with lean protein, veggies and whole sprouted grains. Try it today, but don’t be surprised if you get hooked!  Recipe makes 2 servings!”

Here’s what you need:

1 teaspoon olive oil
1 garlic clove, minced
1/4 cup tomato, finely chopped
2 cups spinach, roughly chopped
1 cup egg whites
dash of salt and pepper
2 sprouted grain tortillas
2 Tablespoons pesto (purchase it pre-made, or combine 1/2 cup walnuts, 2 cups basil leaves, 2 cloves garlic, 1/4 cup olive oil, and 1 Tablespoon lemon juice in a food processor and blend until it becomes a paste.)


-Spread a tablespoon of pesto over each tortilla and set aside.

-In medium sized skillet warm the olive oil over medium heat. Add the garlic and sauté until golden. Add the tomato and cook for another 3 minutes. Add the spinach and cook until it is soft and wilted. Remove the veggies from skillet, set aside in a bowl.

-Pour the egg whites into the skillet, season with salt and pepper. Cook until the egg is no longer runny.

-Arrange half of the egg whites in a line down the center of each tortilla. Top with half of the veggies and then fold the ends up and wrap like a burrito.

Nutritional Analysis: One serving equals: 288 calories, 10g fat, 28g carbohydrate, 6g fiber, and 21g protein. Servings: 2

inSHAPE Screaming Succotash

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Recipe Image

The recipe this week is Kim’s Screaming Succotash.

“We do a Meatless Monday recipe in our newsletter each week, and all August I am focusing on the tomato (I’m a huge fan of eating foods when they are in season).”

Kim brought us a sample of this recipe and it was OUT OF THIS WORLD!! Check out the link above to her website to get the entire recipe and make it for yourself!!

Quick and easy recipe!

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recipe rundown

Our recipe on this episode we actually made as our lunch for the week!  We found the recipe on Pinterest!  Follow us there to see more of what we’re pinning and making!

Burnished Chicken Thighs & Roasted Vegetables

A very easy recipe which includes the following ingredients:

  • 3 Tbs. extra-virgin olive oil
  • 3 Tbs. whole-grain Dijon mustard
  • 1-1/2 Tbs. balsamic vinegar
  • 1/2 tsp. kosher salt, plus more as needed
  • 1/2 tsp. freshly ground black pepper
  • 8 chicken thighs (about 6 oz. each), trimmed of excess fat and skin
  • 1 medium-large (12 oz.) sweet potato, peeled and cut into 1/2-inch pieces
  • 4 medium parsnips (6 oz. total), peeled and cut into 1/2-inch pieces
  • 4 small shallots, lobes separated, peeled and halved through the root end
  • 3 strips bacon
  • 1/4 cup coarsely chopped fresh flat-leaf parsley

Check out the link above for more details!


Egg Muffins a2a Style

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Egg Muffins

We at FourC Fitness have ALWAYS wanted to make these!! Now we will have to definitely try!  Make these at the beginning of your work week for a quick breakfast!

Egg Muffins


  • 6-8 Eggs
  • 1-1.5 cups whites  (Feel free to try a different ratio depending on how many yokes vs. whites you want…this can also be made with just 12 whole eggs!  I did 8 eggs & 1 cup whites this time.)
  • Veggies of choice (I used broccoli & onion)


  • Preheat oven to 350 degrees
  • Combine eggs into a bowl & mix
  • Pour eggs into greased muffin tin
  • Place COOKED veggies into each muffin cup
  • Bake for 25 minutes & allow them to cool for 5
  • Tip: Use a knife to loosen the sides of eggs from the pan.


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