Chocolate Berry Protein Smoothie Recipe + Tracking Your Macronutrients (aka macros)

Hi friends!

After a week off due to a crazy, busy schedule, I’m back. If you’re a regular at Mallard and Magnolia, you know I really enjoy healthy, clean eating (and baked goods – it’s called balance). I’m a big advocate for Whole30 and recently completed the program for the second time. I love Whole30 and appreciate the fact that you do it as a “system reset” and not a weight loss program.

However, I’ve had a few lingering pounds from the holidays that I can’t seem to get rid of. This was especially frustrating because I eat pretty clean but realized that I had probably plateaued and my portions may be off. I’ve heard a lot about tracking your macro intake and decided to give it a try. For the past three weeks, I’ve been tracking my macronutrients – carbohydrates, protein and fat and am down four pounds. I definitely feel leaner and plan to calculate my current body fat percentage in the next week or two because the goal is to lose fat and not muscle mass.

I calculated my recommended macro goal using If It Fits Your Macros at iifym.com and use My Fitness Pal – app and website for tracking. I adjusted my macro ratio in the app according to the numbers I was given by IIFYM. The only downfall to the free app is that it won’t let you input your macros based on grams. You have to adjust the percentages which means that your macros may not be exact but you can get them pretty close. I was okay with this so I stuck with the free version. I’ve also found it’s a lot easier to view your nutritional intake for the day, create meals and meal plan on the website. The app is a great tool to use on the go though!

Here’s my log from yesterday. You can easily view your intake by clicking Nutrition which shows percentages under the macro tab and grams under the nutrients tab. I didn’t hit my goal dead on but was pretty close. You can see my goal and see what I actually consumed for the day.

I’ve been making protein smoothies for breakfast lately since they are an easy and quick way to enjoy a balanced meal. The key to making a smoothie that keeps you full until lunch is making sure it includes plenty of protein, carbs and healthy fat. Today, I’m sharing one of my go-to smoothie recipes with you. I try to avoid dairy on a daily basis (but do love it) so my liquid preference is either an unsweetened almond milk or coconut almond blend.

Chocolate Berry Protein Smoothie

• 1 cup unsweetened almond milk
• 1 cup strawberries, frozen
• 1/4 cup blackberries, frozen
• 2 TBSP unsweetened shredded coconut
• 1 scoop chocolate protein powder
• 2 cups organic baby spinach
• 1/2 cup cold water
• 1/2 cup ice

Directions

Add all ingredients into a blender. Blend on crush ice mode to break up your frozen ingredients and ice for about 30 seconds. After frozen ingredients are broken up blend on the liquify setting until smooth.

Notes: I use Silk Unsweetened Almond Milk and Body Fortress Whey Protein Isolate. I prefer to use a whey isolate protein since it has less calories than a plain whey protein.

Calories: 318, Protein: 33 grams, Carbohydrates: 26, Fat: 9, Fiber: 9, Sugar: 11

Serves 1

I hope you enjoy this quick and easy breakfast. I plan to share some other recipes soon so stayed tuned! Do you have any favorite smoothie ingredients? I’d love to try them.

Cheers, 

Christa 

Herbed Breakfast Potatoes with Fried Eggs & Avocado: Whole 30 Approved

Happy Sunday!

I’ve had a lot of requests for the recipes of meals I’ve been featuring on my Instagram stories lately. For a sneak peek into my kitchen, you can follow me here.

Today, I’ll be sharing one of my favorite healthy breakfast recipes. As I’ve mentioned before, I follow Whole 30 and just finished another round this week. For those unfamiliar, Whole 30 is an elimination diet that focuses on changing your relationship with food. Essentially, you eat whole foods consisting of lean protein, tons of veggies and healthy fats. You cannot have added sugar, alcohol, dairy, soy, peanuts, refined starches, legumes, certain preservatives like MSG, or processed foods of any kind. Instead of weight loss, they focus on resetting your system and ridding your body of cravings so you have a healthier relationship with food. Many people, myself included, experience the added benefits of balanced hormones, better sleep, clearer skin (it was the dairy), more energy (after the first two weeks) and weight loss. Overall, I feel so much better on this program! If you want more information on Whole 30, you can download the PDF rules and guides here.

Disclaimer: The website has a ton of information on it but I definitely recommend reading the book, The Whole30: The 30 Day Guide To Total Health And Food Freedom as it gives more in-depth information about servings sizes, approved foods, advice and the science behind the program. The new cookbook just came out but I haven’t had a chance to check it out yet so let me know your thoughts!

Today’s recipe is herbed breakfast potatoes with fried eggs and avocado. I did my first Whole 30 last May/June and the program inspired me to change my lifestyle. After the 30 days, I stuck to clean eating for the most part (the holidays did me in though). So, for breakfast for the past seven months, I’ve had some form of eggs, potato and a healthy fat which can get pretty boring quick. In an attempt to jazz up my normal breakfast routine, I whipped up this bad boy sans recipe. This dish was serendipity – a flavor party was happening in my mouth. The heavens parted and beams of light shone down on my plate while angels ascended into my kitchen singing glorious music. Okay, that’s dramatic BUT there are only so many ways to make eggs and potatoes and this recipe was pretty legit.

This meal took about 30 minutes from start to finish, so it’s a great weekend go-to or occasional workday breakfast when you have some extra time in the morning.

Herbed Breakfast Potatoes with Fried Eggs and Avocado

Ingredients:

• 1 small russet potato
• 1 cup pepper and onion blend, frozen (you can obviously use freshly sliced but I keep always frozen pepper blend in my freezer )
• 2 large handfuls of kale, de-ribbed and chopped
• 1-2 sprigs fresh thyme
• 1 spring fresh rosemary
• Small handful of cilantro, for garnish
• 2 eggs
• 1 avocado, sliced
• Coconut oil (or your favorite high heat cooking oil)
• Extra virgin olive oil
• Kosher salt & fresh ground pepper to taste

Directions:

Start by washing produce and herbs. Dice your potato into one-inch cubes and place in a small mixing bowl. Destem the thyme and rosemary and give it a rough chop. Destem the cilantro and set aside for garnishing.

Next, drizzle your potato with olive oil. Sprinkle with a generous pinch of salt and freshly ground pepper, add thyme and rosemary and toss together until evenly coated.

In a non-stick skillet heat a teaspoon or two of coconut oil on medium-high heat. Add your potato mix to the skillet and cook, stirring occasionally for about 10-15 minutes or until your potatoes are soft and golden on all sides.

Next, add your pepper and onion mix. Saute until your veggies are translucent. Add the kale and cook for a minute or two until your kale is wilted. Season with more salt and pepper. Turn heat off and let sit on the warm eye while you cook your eggs.

In a small skillet, heat your cooking oil on medium heat. Crack your eggs into the skillet and sprinkle with salt and pepper. Let the eggs fry slowly until the whites are completely set and the yoke begins to thicken. This should take about two to three minutes. If your egg cooks too quickly, turn heat down. Flip your eggs and let cook for another minute or two, depending on how you like your eggs (I prefer medium-well).

Place your potatoes on a plate with eggs on top. Garnish with sliced avocado and cilantro. Serve immediately. Note: This is also delicious with poached eggs or spinach in place of kale.

Serves 1 hungry person

I’d love to hear from you… be sure to comment or email with any recipes you’d like to see featured on the blog!

Cheers, 

Christa 

 

Blueberry oatmeal crumble muffin recipe

Hi friends!

I hope you all enjoyed your weekend! My kids were out of school for MLK Day so we headed up to Atlanta to see The Lion King at the Fox Theater. It was a great mini-getaway for the family which I plan to share with you soon.

Last week, my daughter’s grade was asked to bring in breakfast items for a PTA breakfast for the teachers at school. Now, I don’t think I have to convince anyone that muffins are the perfect make-ahead breakfast item. Since this was an obvious choice, I thought this would be a good opportunity to try out my mom’s delicious blueberry oatmeal crumble recipe that I’ve been dying to make. I’ve had a lot on my plate lately, so I decided I would double the recipe so we’d have some for weekday breakfasts at home too.

Except… I accidentally quadrupled the recipe – oops. I doubled the recipe forgetting it had already been doubled, so I ended up with enough for the PTA breakfast plus the rest of the school. I guess I could send my kids to set up shop at the end of the driveway and have a bake sale. It’s never to early too start saving for retirement kids.

Now for a little personal info. My love of cooking and good food was passed down to me by my parents. Some of my earliest memories involve being in the kitchen with them while they cooked (and I licked the spoon).  My mom loves to bake and my dad prefers cooking and cannot stand to follow a recipe. To this day, one of my favorite things to do when I go home is to throw on an apron and join them in the kitchen.

Back to the recipe… I called my mom to get her famous blueberry crumble muffin recipe. Okay, maybe it’s not famous but she used to sell these bad boys at her local farmers market and they were always a hit! Now, my beloved mother has always dreamed of publishing a cookbook featuring her muffins and all the other recipes she has tweaked and developed over the years. Anytime she gives me a recipe she prefaces it with, “Now don’t share this recipe with anyone because I’m saving it for my cookbook.” Last week I finally broached the topic – it’s been fifteen years of hearing this and no cookbook. So I convinced her it would be a service to her fellow countrymen (and women) to let me share this muffin recipe. Just think mom, you’re helping me make America great again with your recipes. #MAGAwithmuffins

I thought I’d share a few of my notes before we begin. This recipe calls for blueberries but I thought I’d infuse a little seasonal flair, so I did half cranberry and half blueberry. Also, the muffins are not inherently sweet. The crumbly sugar topping gives them their sweet yumminess so don’t skimp and pile it on!

Blueberry Oatmeal Crumble Muffin Recipe

Muffins

• 1 cup rolled oats
• 2 cups buttermilk
• 1 cup vegetable oil
• 2 tsp butter extract
• 4 eggs, extra large
• 1 cup dark brown sugar
• 3-1/2 cups all-purpose flour
• 5-1/2 tsp baking powder
• 1/2 tsp cinnamon
• 1-1/2 tsp baking soda
• 1 tsp salt
• 4 cups large blueberries, frozen

Streusel Topping

• 1-1/3 cup all-purpose flour
• 1-1/3 cup dark brown sugar
• 1-1/3 cup rolled oats
• 12 Tbsp unsalted butter, room temperature

Instructions

Combined oats and buttermilk in a medium bowl. Stir and let soak for 30 minutes.

Preheat oven to 350°F. Insert liners into muffin tin and lightly grease.  Add oil, butter extract, eggs and brown sugar to oat mixture. Beat with a spoon or with a mixer on medium low for one minute.

Now for the dry ingredients. Sift together flour, baking powder, cinnamon, baking soda and salt. Add to oat mixture and stir until just combined.

Next, gently fold the blueberries into your mixture.

In a separate bowl, place all your streusel ingredients. Use your fingers to cut the butter into the sugar and flour mixture until it resembles a coarse meal.

Next, scoop a small about a tablespoon of streusel topping into each muffin tin just covering the bottoms and pack down firmly.

Then, scoop your muffin batter into the tins using an ice cream scoop. Fill each tin 3/4 of the way full. You want to leave plenty of room for the topping!

Last, generously spoon the streusel mixture on top of your muffin batter.

Bake for 25 to 30 minutes or until centers of muffin springs back when touched.

Serve and devour!

M&M Note: Check at 25 minutes before cooking any longer to prevent overcooking. My muffins were perfectly golden and “springy” within this time. 

Yields about 24 muffins

I hope you enjoy the recipe! Happy Baking 🙂

Cheers,

Christa