Tuesday, November 29, 2011

Sunday Fun Day

My son helping

Oatmeal Berry Muffins

Power Protein Bars

Sunday's in our home is the planning and preparing day for the weeks upcoming meals. This Sunday was especially busy in our home as my son and I made;

·   Peanut Butter Bombs

·   Oatmeal Berry Muffins

·   Power Protein Bars

·   Buckwheat- Blueberry & Pomegranate pancakes

My daughter loves pancakes and what a better way to save money than purchasing healthy pancake mix.  Buckwheat pancakes are delicious healthy pancake choice and instead of plan pancakes we added; cinnamon and blueberries.  My son and I made the entire bag of pancakes, placed three in Ziploc bags, and stored them in a large freezer bag then froze them.  My nine year old daughter takes the individual bags out each morning and microwaves the pancakes on one minute and fifteen seconds.  Now she has instant pancakes.  Another breakfast favorite is muffins.  Instead of buying boxed muffins which again can cost so much for so little we make our own muffins.  Fortunately for us I keep all of my issues of Oxygen magazine and Muscle Fitness & hers magazines.  With these magazines I’m able to find “clean” healthy snacks, breakfasts, side dishes, and dinners for our entire family.  Cooking can be simple and nutritious without hours of slaving in the kitchen.  Let your kids select meals from the magazines that they would like to try this way they feel included in meal time.

Being a full time student, mother and weight loss coach I have to prepare myself for a busy day.  I don’t know what my schedule will be like and I have to prepare for possible appointments or schedule changes.  I pack a cooler with breakfast, snacks and lunch and I’m prepared with a gallon jug of water and my Spark energy drink.   https://www.advocare.com/11118654/Store/ItemDetail.aspx?itemCode=A2096&id=E&flavor=L&size=C

To prepare for dinners during the week and avoid added stress it’s important for us to pick a day to organize and cook.  This week our snacks for my children and me included power bars and peanut butter bombs.  My husband is a big fan of the Cliff bars and today he tried the Power Protein bar and really liked it.  Each bar is full of natural nut butters and protein.  Both of these can also be used for post workout snacks; just pack them in your gym bag and go. 

Sunday can be a fun day for the kids.  Get organized, prepare your grocery list, shop and prep for the week.  Save valuable time during the week by pre cutting all of your vegetables, fruits, and meats.  Have your meals planned based on your calendar.  If you know there is an evening you don’t have time to cook plan a crock-pot meal and while you’re away your dinner will be cooking for you.  Make a pan of vegetable lasagna and freeze it. Make double batches of soups and chili recipes and freeze them for another week.  Boil eggs for quick and easy snacks or a fast breakfast.  Don’t forget if you need supplement with a meal replacement shake like AdvoCare Meal Replacemenet shake. https://www.advocare.com/11118654/Store/ItemDetail.aspx?itemCode=T1211&id=A&flavor=A&size=

Let the family join in and your children will enjoy the time they get to spend preparing meals and learning how to measure and cook.  These are also lasting memories they will cherish when the get older.  

Enjoy the two recipes from Oxygen Quick & Easy Summer Meals

Oatmeal Berry Muffin

Serves 12 muffins

Prep time 15 minutes

Cooking time 20 minutes

1 Cup Old-fashioned Oats

1 cup unsweetened applesauce

½ cup nonfat milk

1 egg

2 Tbsp. Vegetable Oil

¾ cup whole wheat flour

1 Tbsp. baking powder

1 tsp. baking soda

¼ cup unrefined sugar

1 tsp. Cinnamon

½ cup mixed berries (blueberries, raspberries, and blackberries) 

1.       Preheat oven to 375 dg.

2.       Fill muffin pan with liners or spray with oil or cooking spray

3.       Mix together oats, applesauce, milk, egg and oil in a medium bowl

4.       In a large bowl mix flour, baking powder, baking soda, sugar and cinnamon.  Make a well in the center and add oat mixture. Combine well but do not over mix.

5.       Add berries and gold gently

6.       Fill muffin cups two-thirds full. Bake for 15-20 minutes

Nutrients per serving: (1 Muffin):

Calories: 114, Total fats: 4 g., Saturated fat: 0.5 g, Trans fat:0g, Cholesterol: 18 mg., Sodium: 189 mg., Total Carbohydrates: 20 g. Dietary Fiber: 2 g., Sugars 7g. Protein: 3g, Iron 1 mg.

Power Protein Bars

Serving 28 pieces (4x1 inch) Prep time 30 minutes, Cooking time 8-10 minutes Chill time overnight

1 cup old fashioned oats

1/3 cup sesame seeds

2 cups puffed brown rice cereal

1 cup natural almond butter

1 Tbsp. cinnamon

1 Tbsp vanilla extract

½ cup maple syrup

¼ cup ground flaxseed

¾ cup slivered almonds

½ cup wheat germ

¼ cup wheat bran

½ cup dried cranberries

½ cup dried blueberries

1.       Preheat oven to 300 dg.

2.       Spread oats, sesame seeds and puffed brown rice on a baking sheet and toast in oven for 8 to 10 minutes

3.       In a medium sized bowl combine almond butter, cinnamon, vanilla extract, and maple syrup and stir until smooth and well combined

4.       In a large bowl mix toasted ingredients with flaxseed, slivered almonds, wheat germ, wheat bran and dried fruit.  Stir in almond butter mixture.

5.       Place mixture in a 9x13 inch baking pan. Press down firmly and evenly

6.       Refrigerate overnight

7.       When cooled, cut into bars 4x1 inch and can be frozen

Nutrients per serving: 4x1 inch

Calories: 141, Total Fats 7g. Saturated fat 0.6g, Trans Fat 0g, Cholesterol 0mg, Sodium 2mg, Total Carbohydrates 16 g. Dietary Fiber 3g, Sugars 7g, Protein 4 g., Iron 1mg.

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