Recipe Run Down

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

Christmas Morning Must Have: Gingerbread Protein Pancakes

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Gingerbread Protein Pancakes


We are TOTALLY making these pancakes whether it be Christmas morning or the day after!!

(makes 8 vegan and gluten free pancakes)

•½ cup unsweetened apple sauce
•1 cup non-dairy milk (almond, coconut, etc.)
•2 Tbsp blackstrap molasses
•1 cup gluten-free all-purpose flour
•One scoop Vega Sport Performance Protein, Vanilla
•1 tsp baking powder
•1 tsp baking soda
•1 tsp cinnamon
•1 tsp ground ginger
•¼ tsp ground cloves
•1 Tbsp coconut oil
•Optional toppings: banana slices, chopped nuts, maple or agave syrup

Whisk together non-dairy milk, apple sauce, and molasses. Set aside
In a separate bowl, mix remaining dry ingredients
Incorporate the dry ingredients into the wet, mix until just combined. Add more non-dairy milk if batter appears too thick
Melt coconut oil in a non-stick pan over medium heat, or use a griddle
Add a quarter cup of the batter into the pan. Flip once bubbles have formed and popped (approximately 2 minutes per side)
Top with desired toppings.


Runner’s Dinner

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So to keep things themed, I found a really cool website that had excerpts from The Runners World Cookbook!

These Grilled Beef Fajitas with Creamy Coleslaw looked like a really yummy recipe! Now mind you, this is a high calorie recipe for people who are training to run a 5k or longer.

The link to the full site of recipes is above, here are the Fajitas and Coleslaw!

DINNER: Grilled Beef Fajitas with Creamy Coleslaw

Distance runners are at particularly high risk of developing iron deficiency, which can leave you feeling sluggish and tired. Beef is one of the richest sources of this mineral. It’s also high in zinc, which plays a key role in maintaining a strong immune system—good news, since hard training can lower your body’s immune response, making you more susceptible to viruses. Grass-fed beef is a particularly healthy choice, since it contains less total fat than conventionally raised beef and has more omega-3 fatty acids. Pair it with a healthy, low-fat coleslaw.

Makes: 6 servings
Total time: 1 hour 25 minutes (including marinating time)
Recipe Key: Gluten-Free

1/2 cup chopped cilantro
Juice of 2 limes
1/2 teaspoon cumin
1/2 teaspoon granulated garlic, or 1/4 teaspoon garlic powder
1/2 teaspoon paprika
2 cloves garlic, minced
2 pounds flank steak
1 tablespoon olive oil
2 green or red bell peppers, cut into thin strips
1 large onion, thinly sliced
18 small (6″) corn tortillas
2 tomatoes, diced
1 avocado

Place the cilantro, lime juice, cumin, granulated garlic or garlic powder, paprika, and minced garlic into a resealable plastic bag. Seal the bag and shake it to mix the ingredients. Open the bag and add the flank steak. Seal the bag again and turn to coat the meat with the mixture. Put the bag in the refrigerator and let the meat marinate for 40 minutes, being sure to turn it over at least once.

Meanwhile, heat the oil in a large skillet over medium-high heat. Add the bell peppers and cook, stirring frequently, for 5 to 8 minutes, or until softened and beginning to brown. Transfer the peppers to a serving bowl.

Add the onion to the skillet and cook, stirring frequently, for 10 minutes, or until softened and beginning to brown. Transfer the onion to a separate serving bowl.

When the meat is done marinating, coat a grill rack with cooking spray and preheat the grill. Cook the meat over medium-high heat for 7 minutes per side, or until medium-rare. Remove the meat from the grill and let it rest for 5 minutes.

Meanwhile, warm the tortillas for about 5 minutes in a warm oven or 30 seconds in a microwave on high power. Put the tomatoes in a small serving bowl. Peel and dice the avocado and place in another small serving bowl. Set them on the table, along with the peppers, onion, and warmed tortillas. Thinly slice the meat and serve it with the fajita fixings and the tortillas.
NUTRITION PER SERVING: 608 calories, 52 g carbs, 6 g fiber, 46 g protein, 23 g total fat, 7 g saturated fat, 194 mg sodium

Thanksgiving Leftovers!

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We decided to get a little creative this week with the recipe of the week.  Sure, its Thanksgiving and you could probably use a whole slue of new healthy turkey day recipes right?  Well those you can find in the Tips of the Week! We’ve got plenty of resources for that listed there. So check that out.

Instead we wanted to bring you a Thanksgiving leftovers recipe!

The leftovers are the best! Nothing formal, you can just eat the food as-is OR you can create a whole new meal from them!

Back when we were eating bread I would always love to heat up all my turkey day leftovers and put them on bread. And I mean, I’d put everything on there: Turkey, mashed potatoes, gravy, sweet potato casserole, cranberry or apple sauce on the dinner roll that was served (if there were any leftover of course!)

So here is a tribute to that: Thanksgiving Monte Cristo Sandwich from! Follow the link to find the recipe for the glorious photo above!

Fast Pumpkin Ravioli

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Fast Pumpkin Ravioli

Self Magazine provides our recipe of the week.  A Fast Pumpkin Ravioli which apparently only takes 26 minutes to make. Its a healthy version which includes using wonton wrappers to make these little gems!

You might want to add these to your Thanksgiving menu! We’ll never forget the year we had pumpkin ravioli’s at our Thanksgiving table made by our cousins! A fabulous addition!

We’re hoping to find some gluten free wonton wrappers or a substitute to try and make these ourselves!

Party Appetizers – Zucchini Pizza Bites !

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The recipe this week is courtesy of Gina’s Skinny Recipes at We absolutely LOVE this website and totally recommend it to anyone who is looking for some fabulously healthy recipes!

So, side note, Lisa is in love with pizza. There is nothing in the world she would rather eat more…well that’s not entirely true but back in the day she could sit down to half a pie if she wanted to. Pizza bagels, english muffin pizzas, like seriously how can you go wrong adding mozzarella cheese and sauce onto some kind of bread? CANNOT GO WRONG! Which is why when we saw this recipe it was a must share!

And because of the theme being “Celebrations” this week, we wanted to choose something you could serve at your next gathering that was easy, tasty and wouldn’t blow your calorie budget!

So without further ado, check out these Zucchini Pizza Bites!

Photo courtesy of Skinnytaste!

Parmesan Chive Chicken Wings – Pinktober Recipe

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This week’s recipe is from Pink Ribbon Cooking™, which is a resource designed to support and educate those affected by cancer as they take control of their diet and fight cancer.

Pink Ribbon Cooking™ introduces you to a way of cooking delicious food that is simple to prepare and healthy yet pleasurable and satisfying.  Pink Ribbon Cooking™ will show you how you can live with cancer and still include culinary indulgences, fabulous meals and wonderful times with family and friends at the table.

We chose the Parmesan Chive Chicken Wings which looked A-Mazing! Follow the link to the recipe and to read more about Pink Ribbon Cooking!

Parm Chive Chicken
Photo courtesy of Pink Ribbon Cooking!

Pumpkin Lasagna Recipe – Calling All Vegetarians!

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Photo courtesy of original recipe by Karen Mordechai!

We can’t say that this is a totally healthy recipe, but it is vegetarian and it is fall themed! AND we hear that it is truly delicious! Here is the link to the actual recipe and you can also see below for the basic instructions and ingredients.

*Pumpkin Lasagna*
2 tablespoons olive oil
2 onions, chopped
2 pounds Swiss chard, tough stems removed, leaves washed well and chopped
2 1/4 teaspoons salt
1 teaspoon fresh-ground black pepper
1 teaspoon dried sage
1/2 teaspoon grated nutmeg
3 cups canned pumpkin puree (one 28-ounce can)
1 1/2 cups heavy cream
1 1/2 cups grated Parmesan
1/2 cup milk
9 no-boil lasagna noodles (about 6 ounces)
1 tablespoon butter


1. In a large nonstick frying pan, heat the oil over moderately low heat. Add the onions and cook, stirring occasionally, until translucent, about 5 minutes. Increase the heat to moderately high and add the chard, 1 teaspoon salt, 1/2 teaspoon pepper, 1/2 teaspoon sage, and 1/4 teaspoon nutmeg. Cook, stirring, until the chard is wilted and no liquid remains in the pan, 5 to 10 minutes.

2. Heat the oven to 400°. In a medium bowl, mix together 2 cups of the pumpkin, 3/4 cup cream, 1/2 cup Parmesan, and
the remaining 1 1/4 teaspoons salt, 1/2 teaspoon pepper, 1/2 teaspoon sage, and 1/4 teaspoon nutmeg.

3. Pour the milk into an 8-by-12-inch baking dish. Top the milk with one third of the noodles, then spread half the pumpkin mixture over the noodles. Layer half the Swiss chard over the pumpkin and top with a second layer of noodles. Repeat with another layer of pumpkin, Swiss chard, and noodles. Combine the remaining 1 cup of pumpkin and 3/4 cup of cream. Spread the mixture evenly over the top of the lasagnaP, sprinkle with the remaining 1 cup of Parmesan, and dot with the butter. Cover with aluminum foil and bake for 20 minutes. Uncover and bake until golden, about 15 minutes more.

Maple Grilled Salmon Post Workout Recovery Meal

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Although we have not made this yet, we certainly will be doing so very soon! This is an amazing looking recipe that we found doing research on pre and post-workout recovery meals. This one is for a post-workout.

*Maple Grilled Salmon*

• 1/4 cup rice wine vinegar
• 3 tablespoons maple syrup
• 2 tablespoons fresh orange juice
• 4 (6-ounce) salmon fillets, skinned
• Cooking spray
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper

1. Combine first 3 ingredients in a large zip-top plastic bag; add fish. Seal and marinate in refrigerator 3 hours.
2. Preheat grill or grill pan to medium-high heat.
3. Remove fish from bag, reserving the marinade. Pour marinade into a small saucepan; bring to a boil. Cook until reduced to 2 tablespoons (about 5 minutes).
4. Place fish on grill rack or pan coated with cooking spray; grill 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness, basting occasionally with marinade. Remove fish from grill; sprinkle with salt and pepper.

Courtesy of Cooking Light

Roasted Chicken, Paleo Slaw, Sweet Potato Home Fries

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Organic Roasted Chicken

1 (4- to 5-pound) whole organic free range chicken, neck and giblets removed from the cavity
1 tablespoon olive oil
Sea salt
Freshly ground black pepper
5 cloves garlic
1 medium lemon, thinly sliced (optional)
Fresh herbs, such as parsley, rosemary, or thyme (optional)
Carrots/Shallots for around chicken in pan

1. Heat the oven to 425°F and arrange a rack in the middle.
2. Place the chicken on a work surface or cutting board and pat it dry with paper towels. Cut off and discard any extra fat hanging around the body cavity.
3. Drizzle the oil on the chicken and rub it all over the skin. Season generously inside and out with salt and pepper. Place the lemon, garlic and herbs inside the cavity, if using. We also place carrots & shallots around the chicken and drizzle with olive oil and season with herbs/spices. Place the chicken breast-side up in a large frying pan or cast-iron skillet.
4. Roast the chicken in the oven for 15 minutes. Reduce the temperature to 375°F and continue roasting until the juices run clear and a thermometer inserted into the inner thigh (but not touching the bone) registers 165°F, about 50 minutes to 1 hour more.
5. Remove the chicken from the oven and place on a cutting board. Let it rest about 15 to 20 minutes before carving.

Paleo Slaw

4 cups of bagged cabbage & carrots
½ cup chopped carrot
1 cup diced green apple
1/2 cup Paleo Mayo
Sea Salt, Fresh Black Pepper, Celery Salt, Dill Weed, Savory, Season Salt – to taste

1. In a large mixing bowl, toss all of the salad ingredients together. Enjoy!

Paleo Mayo

⅔ cup avocado oil
1 egg
1 teaspoon lemon juice
¼ teaspoon garlic powder
Salt and pepper, to taste

1. Place all mayo ingredients in a tall container, put immersion blender to the bottom of the container and turn on. Keep immersion blender on until the oil turns to a white color and into mayo. Should take just a little over 30 seconds, if that!

Sweet Potato Home Fries

Baked Sweet Potatoes (Prepped earlier in week)
Salt & Pepper to Taste
Olive Oil

1. Cut sweet potatoes and onions into cubes/large chunks.
2. Sautee onions in olive oil until they start to cook down.
3. Add sweet potatoes and season according to taste.
4. Cook until combined, fragrant & desired temperature. Enjoy!

We also spoke about, 10 HEALTHY BACK-TO-SCHOOL LUNCH RECIPES FROM AROUND THE WEB found on Greatist, by Sophia Breene! Enjoy!

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