Runner Girl’s Ground Chicken Burgers

Well it has been way too long since I have posted! And I had to post today because I am not sure how the weekend will go as I am nearly 8 hours from home in the Upper Peninsula!! I am here to ski with my family. My parents’ friends have this incredible lodge up here and I might be posting some pics of it so you all can see how beautiful it is! I told my mom that I want a lodge just like this…in like Missouri. Not in the frozen upper tundra of America! πŸ˜‰

My view from the study nook
My view from the study nook

But I made this amazing thing the other day that Luke just loved with his whole heart. And I mean that! He wanted it again the next day!! I honestly don’t care for burgers but I love grilled chicken. And so I tried out this ground chicken avocado thing, and it’s a keeper! This one is here to stay!

Runner Girl’s Ground Chicken Burgers

  • 1 lb. ground chicken
  • Any seasoning
  • Pepper and salt for taste
  • Veggies!!- diced tomato, corn, onion, green pepper, red pepper, kale
  • Jalopenos
  • 1 avocado chopped into bits
  • Optional queso to go on top
  • Multi grain buns/ sandwich thins

Essentially, you just add all of the veggies you want and the diced avocado into your ground chicken! Form patties and cook! I cooked mine on the stove-top in a frying pan because it is very much winter right now haha. It was also my idea to add queso instead of cheese because unless you get fat-free cheese, cheese can just ruin the whole thing. But Tostitos salsa queso is very decent, and I think it tastes way better!!

Stay warm everyone! I hope to continue to keep you updated!!

xoxo

image

My boyfriend's chicken burger...he really got into the queso ;) Also topped with diced avocado cooked in the pan!
My boyfriend’s chicken burger…he really got into the queso πŸ˜‰ Also topped with diced avocado cooked in the pan!

Runner Girl’s Strawberry Banana Protein Smoothie

Strawberries and bananas. While they create an incredibly delectable combination of flavors, they are also both packed with amazing nutrients to consume after a hard work-out/run! Both help to aid in the recovery process and bananas are a great source of good carbs and replenish the electrolytes that we lose when we perspire. For more on bananas, check this page:

http://site.runtex.com/index.php/2013/03/beginners-corner-bananas-are-the-perfect-runners-food/

Strawberries and berries in general have a ton of antioxidants. Strawberries even support the immune system and do some crazy other things for you like preventing wrinkles and cancer. For more on strawberries:

http://www.besthealthmag.ca/best-eats/healthy-eating/10-health-benefits-of-strawberries?slide=2

So when I came home, I knew I wanted a smoothie and this is what I made πŸ™‚

Strawberry Banana 2

Strawberry Banana 3

Runner Girl’s Strawberry Banana Protein Smoothie

  • 1 cup whole frozen strawberries
  • 1/2Β large banana sliced
  • 1/2 scoop vanilla soy protein isolate
  • Splash of Water, 2-3 tbsp.
  • Splash of 1% milk, 2-3 tbsp.

Combine all and blend. I have a Magic Bullet blender and love it very much! This is about 210 calories, give or take with your milk. So thick, creamy, and sweet; it’s a very satisfying treat to have after your work-out πŸ™‚

Strawberry Banana 1

Runner Girl’s Fluffiest Post-Run Pancakes

Just got done with a hard run, core, and a little strength? You’re going to need some good-quality carbs and protein after that, and next to my banana bread pancakes, these things are crazy perfect!! Fluffy, taste amazing, and all that jazz.

Runner Girl's Pancakes

Runner Girl’s Fluffiest Post-Run Pancakes

  • 1/4 cup whole wheat flour
  • 1/2 cup soy vanilla protein isolate (one I use in all my pancake recipes)
  • 2 egg whites
  • 1 tsp. baking soda
  • 1 tsp. vanilla extract
  • Optional cacao powder (1/2-1 tsp.)
  • Water if needed
  • 1 tbsp. unsweetened applesauce
  • **Optional- 1 tsp. sugar or Stevia packet
  • **Optional- Vanilla Greek yogurt to top with and dip in!! So good. Use with all pancakes

There are only about 255 calories in this WHOLE stack you see above without the Greek yogurt. There will be a little more with sweetener. This is the perfect breakfast for me after a hard work-out. I usually add raspberries and blueberries which are both crazy good superfoods. This is one of the most balanced breakfast’s I make, adding the berries helps a lot with recovery and don’t forget your water!! Hydrate!

Enjoy your pancakes if you make some!! These are so simple but so good. And you can add any flavor you want. PB2, extra cacao, butterscotch, banana, strawberries, blueberries, blackberries, cinnamon apples.

Have a great day, I’m off to an interview! xoxo

Berries
Blackberries, raspberries, and blueberries are all superfoods for runners. They are incredible for recovery and just some of the greatest sources of antioxidants, natural glucose, and energy!

 

Runner Girl’s Clean Banana Bread Pancakes

Sometimes…runners have to get in the gym and pump iron. And work. And do work. And keep on keeping on. We grit our teeth and suck it up because we all just want to run. But every runner knows that he or she can’t just run and get by. Heck no. I have to do a certain strength routine every day and weight sessions twice a week. There’s so much to the mechanics of running, and that’s why I’ll put that up in a separate post πŸ˜‰

My workout today:

  • 30 minute elliptical session
  • 3×20 kettleball squats
  • 3×12 single leg deadlift
  • 3x 1 minute wall sits with stability ball between legs
  • 3×20 4 way straight-leg raises with 5 lb. ankle weights
  • 4x 1 minute planks
  • 3x 1 minute side planks each side
  • 3×20 mountain climbers with kettleball
  • 3×12 tricep kickbacks
  • 3×12 bicep curls
  • 3×15 stability ball hip extension
  • 3×20 stability ball tuck-ins (as Β I call them)
  • 3x failure Scorpion (feet on bench, in plank position, bring knee to chest, over to other arm, put leg back, repeat)

After a VERY good, hard workout this morning, I came home and couldn’t decide what kind of protein pancakes to make….then I remembered my famous banana bread and decided to make a banana bread pancake!!

Oh, and is it GOOD.

Sorry, but you guys have got to try this at home.

Clean Banana Bread PancakesΒ image

  • 1/4 cup whole wheat flour
  • 2 tbsp. milk OR 2 tbsp. applesauce
  • Water as desired for consistency
  • 1 tsp. vanilla extract
  • 3/4 tsp. baking soda
  • 1 scoop vanilla soy protein isolate (or any vanilla whey protein powder)
  • Almost whole medium banana (leave a little to put slices on top!)
  • Vanilla Greek yogurt for filling

First, mash the banana with a fork (mine was not overly ripe, and it doesn’t have to be! Just has to be a ripe, yellow banana). Combine your dry ingredients first with the banana, then the water, milk or applesauce, vanilla extract. Once it all looks very well combined (will be some lumps from banana), then spray your pan and turn on stove to medium-high. Mine made around 4 small pancakes; make whatever size you would like.

As you stack the pancakes when you are all done, take a butter knife and spread a little bit of the Greek yogurt in between each one! Then on the top, add some sliced banana left over πŸ™‚

image

Have a great Thursday!

xoxo

Oreo Protein Pancakes

Who’s ready for the best pancakes ever?! They’re in the top ten in my personal opinion. Now, you can make adjustments…because maybe you want yours fluffier…not as thick…whatever. But this is my personal Oreo Protein Pancake recipe, and I know there are a million that are similar. I whipped this together myself, so if it sounds familiar, that’s because usually all pancakes have the same base of ingredients πŸ˜‰

Ingredients

Since I use cacao, I only put 1/2 tsp. in mine…it turned out perfectly for me. In all of my protein pancakes, I always use whole wheat flour.

Ingredients 2

We believe in 1% milk at our house! Skim…I do on rare occasions. I don’t really need to use skim ever. Vanilla Greek yogurt is about my favorite thing in the whole world so you will see that in my recipes a lot! And I recommend purchasing Whey Protein Isolate ONLY. Why Isolate is healthier for you than if you just get Whey Protein Concentrate. Check the ingredients and get the isolate. Mine above is Soy Protein which only contains isolate πŸ™‚ I love it! I always get vanilla and add in cacao if I want it!

Oreo Protein Pancakes

  • 3/4-1 scoop vanilla whey protein isolate
  • 3/4 tsp. baking soda
  • 1/2 tsp. cacao
  • 4 tbsp. milk (water as needed)
  • 1/4 cup whole wheat flour
  • 1 tsp. sugar (more or less depending on your preferences)
  • optional tablespoon of Greek yogurt for in pancake batter (Greek yogurt in pancakes makes them doughier, so this depends on preferences)
  • 2 tbsp vanilla Greek yogurt for filling

And that’s really all you need! Crazy right?! Combine all your dry ingredients: protein, baking soda, cacao, flour, sugar. Mix and combine well. Then add in your yogurt if you want it as well as milk. Water is dependent on how thick or thin you want your pancakes!

Lightly spray your pan, turn on stove to medium-high, and make your pancakes. When they’re done, put one on the plate, plop 2 tablespoons or more of Greek yogurt (which is so good for you, so go crazy if you want) and then plop the other pancake on top, creating a healthy pancake Oreo πŸ™‚ My batter makes two as shown in picture below. Super healthy, crazy good, and amazing post-workout meal!

Oreo Protein Pancakes

Have a great Hump Day everyone!!

xoxo

Skinny PB Ginger Cookies

As promised, I had found TWO healthy peanut butter cookie recipes. So I am now posting that second one πŸ™‚ I like this cookie better because I am such a spice person! Anyone else this way? I love ginger cookies, pumpkin spice bread, pumpkin spice anything, cinnamon anything, etc. This is a nice fluffy cookie with peanut butter and a hint of ginger, and I added molasses! Only a teaspoon, but I think the molasses is kind of necessary πŸ™‚

Link to the cookies as created by chocolate covered Katie:

http://chocolatecoveredkatie.com/2012/12/11/peanut-butter-gingerbread-chocolate-chunk-cookies/

Skinny PB Ginger Cookies

Look how pretty they are…don’t they look so light and fluffy??

Peanut Butter Gingerbread Cookies

(with optional choc. chips)

  • 1/2 cup peanut butter (or Sunbutter, almond butter, cashew butter)
  • 1/2-1 tsp powdered ginger (this all depends on how much you like your spices!)
  • 1/3 cup brown sugar (Katie uses Sucanat and says that it makes the cookies taste more similar to gingerbread, but I have never bought this before! Will have to try it)
  • 1 tbsp of sugar (OR 1 NuNaturals stevia packet, or add 1 extra tbsp of the sucanat)
  • 3/4 tsp baking soda
  • 4 tbsp flour, I added an extra tablespoon, hers only calls for 3 (spelt, white, ww pastry, and gf all-purpose are all fine)
  • tiny pinch of salt
  • 2-4 tbsp chocolate chunks, or chips, or broken-up chocolate bar (this is optional, I only added in a few!)
  • 2 tbsp milk or 2 tbsp applesauce
  • 1 tsp. molasses, this is my personal addition and it helped the cookies taste more like gingerbread!
  • 1 tsp pure vanilla extract

Don’t preheat your oven yet because you will want to chill the dough first!!

Just like my other PB cookie recipe, mix your dry ingredients in a large or even medium-sized bowl: brown sugar (Sucanat), sugar, ginger, baking soda, flour, salt. Once this is all mixed very well, add the vanilla, milk or applesauce, peanut butter or nut butter, molasses, and the chocolate chips if you want them! Katie says to chill them at least 30 minutes in the fridge, but I just did the 10 minutes in the freezer and they turned out great πŸ™‚

Now preheat your oven to 350Β° and stick your dough in the freezer for 10 or fridge for 30 minutes. Lightly spray the cookie sheet and form balls out of the dough (makes 12-16 cookies depending on how you roll them). Bake for just 8 minutes! Again they will look underdone, but this is fine!! Leave them on the cookie sheet for 10 minutes and then remove.

Trust me, these are so good, and check out the nutrition facts on these little tastes of heaven!

http://chocolatecoveredkatie.com/pb-gingerbread-cookies-calories-and-nutrition-facts/

Enjoy your warm cookies on this bitter, cold day! Great to have with coffee in my personal opinion. Bundle up and stay healthy!

Skinny PB Ginger Cookies 2