Thai Coconut Shrimp Curry with Cauliflower Tots

I have another yummy recipe for ya’ll! Straight from Muddy Melissa’s menu today!

Thai Coconut Shrimp Curry with Cauliflower Tots… Who said healthy had to be BLAND?!

Thai Coconut Shrimp Curry (Serves 2)

8 Ounces shrimp (this is great with chicken too!)
2 Tablespoons diced onion
1/2 Tablespoon Thai red curry paste
1 Chopped garlic clove
1/2 Cup light coconut milk
2 Tablespoons fresh cilantro (or 1/2 tablespoon dried cilantro)
Salt and pepper to taste

In a pan, saute the onion in a bit of oil on high heat. Once the onion begins to become tender, lower the stove to medium heat, then add the coconut milk, red curry paste, and chopped garlic clove. Bring the sauce to a light simmer, then add the shrimp. Cook the shrimp until it becomes opaque (remember your Cs and Os when cooking shrimp— it should curl into a “c” shape… if it curls into an “o” shape, its been overcooked!). Just before serving, mix in the cilantro and season with salt and/or pepper to taste.

Cauliflower Tots (Serves 2)

1/2 Chopped head of cauliflower
1 Chopped garlic clove
1/4 Teaspoon salt
1/4 Teaspoon pepper
1 Teaspoon parsley
1/4 Cup panko breading

Preheat the oven to 450 degrees. In a pot, boil cauliflower until it becomes tender. Remove from pot, drain the cauliflower, and place the cauliflower in a food processor along with the garlic, salt, pepper, and parsley. Process the ingredients together. It should be a rice-like consistency when finished. Place panko breading in a shallow bowl to use when coating the caulilfower tots. Wait until the cauliflower has cooled, then remove spoonfuls of cauliflower. Take each spoonful of cauliflower, and form it into a 3/4-1 inch ball. Roll the ball in the panko breading, then place the cauliflower tot on a baking sheet. Repeat until all of the cauliflower is used, then bake the cauliflower tots for 10-15 minutes, or until the cauliflower tots begin to brown. Enjoy the crunchy low carb goodness!

I love this recipe! I kept it pretty mild to suit all taste palettes, but you can easily spice it up! And tots? Come on, no one can resisit a tot… cauliflower or not! I hope you guys enjoy this recipe as much as I did!

Winter Run, Back & Biceps Day, Plus Peanut Butter Protein Pancakes

Stepping outside to the 20 degree weather felt almost like a hot summer day in comparison to the below freezing temperatures we’ve had lately, so I quite enjoyed my morning run on the trails today. As always, running outside in the cold improves my pace— I’m always in a hurry to go, go, go… that way I can get home to my toasty fireplace! I did 5 miles this morning, so nothing too crazy. The trails were beautiful today, even though I didn’t spot a single soul out there with me today! I guess the cold chased everyone else away but me!

Snow covered shoes and snow covered trails

Today’s weight lifting workout was back and biceps. Bicep curls, hammer curls, Zottman curls, EZ bar deadlifts, EZ bar bent over rows, one armed rows, bent over reverse flys, pull-overs, chin ups, and pull-ups. My back and biceps will be feeling it tomorrow, that’s for sure. Also— I’m at the point where I need to buy the expansion weights for my PowerBlocks and buy additional weight plates for my EZ bar. This, of course, makes me happy that my lifting has progressed so much— but sad that I’ll have to shell out a pretty penny for both!


This morning’s clean eats breakfast was one of my favorites: peanut butter protein pancakes. I usually make my pancakes and waffles with Big Train Low Carb Pancake and Waffle Mix. There are numerous protein pancake recipes floating out there, and I’ve tried more than a few of them— but I always come back to my Big Train mix. Its easy, convenient, and clean. Plus I find that a lot of the protein pancake recipes result in an unsavory texture… flat, chewy, yuck. So I stick with this! I made my protein pancakes with About Time/SDC Nutrition protein powder in peanut butter flavor. Yum!

I’ll post the recipe, but its fairly simple!

So easy but so delicious!

Peanut Butter Protein Pancakes (serves 2)

1/2 Cup Big Train Low Carb Pancake/Waffle Mix
1 Scoop About Time/SDC Nutrition in peanut butter flavor
1 Tablespoon unsweetened applesauce (substitution for the oil recommended on the box)
2 Egg whites (substitution for the whole egg recommended on the box)
1/2 Cup Water

Whisk all of the ingredients together. Pour batter in 1/4 cup increments onto a very hot pan on the stove. As soon as the edges start to become cooked, flip the pancake on the other side to cook. This recipe should make about 6 pancakes. Eat and enjoy!

Protein Fluff Recipe!

I can’t take any credit for this recipe for protein fluff whatsoever; this is a recipe that circulates around on a lot of bodybuilding websites, because its just such an awesome (and ingenious!) way to utilize protein powder. Believe it or not, sometimes even I get tired of all of the shakes, shakes, and more protein shakes. But I really wanted to share the recipe with you guys, just in case you haven’t come across it before. So what is protein fluff? Protein fluff is a light, airy, creamy, delicious, frozen mousse-like concoction that is 100% clean! Its something akin to ice cream, frozen yogurt, or whipped cream. Want in on the frosty deliciousness? Here’s how…

Delicious and nutritious!

Protein Fluff (serves 1)

1/4 Cup whey vanilla protein powder (this works with casein too— the results are just a tad bit thicker)
1/4 Cup unsweetened almond milk (or your milk of choice)
1 Cup frozen fresh fruit (berries work very well due to the moisture content)

Blend all of the ingredients together in a blender. Once thoroughly mixed, whisk with an electric whisk for about 5 minutes. As you whisk the protein fluff, you’ll see that the protein fluff will increase EXPONENTIALLY in volume! In the end, you’ll have a heaping amount of delicious protein fluff. Whisk less for a more ice cream/frozen yogurt-like consistency, and whisk more for a more whipped cream-like consistency. You can add almost any frozen fruit you’d like— raspberries, blueberries, and blackberries are favorites in our house! Additionally, if you have a frozen popsicle maker, you can pour this creamy treat in, and you’ll have delicious protein fluff popsicle treats once they’re frozen! I love this recipe for a nighttime snack. Its a GREAT way to curb that sweet tooth when you’d love to just dive headfirst into a bowl of ice cream. Instead, you can nosh on this in lieu of those sugar and fat laden things, and get ALL of the frozen goodness with NONE of the guilt!

Enjoy guys!

Turkey Chili

I got caught up last night watching the midseason premiere of one of my favorite shows (American Horror Story! Even though I’m not totally feeling this season…), so I didn’t get a chance to check back in yesterday. But, never fear, I’ve got that yummy turkey chili recipe for you guys, as promised!

For dinner, I had a hearty (and very filling!) plateful of low carb (AKA no beans in sight!) turkey chili. I’d originally intended for this recipe to make 2 servings (using 8 ounces of ground turkey), but it was so filling and so hearty that it easily makes a few more servings. I served it over spaghetti squash for that chili with pasta effect, and let me tell you— I didn’t even miss the pasta. Keep reading for the details, of course!

Great for those cold winter nights we just can’t seem to escape lately!

Low Carb Turkey Chili with Spaghetti Squash (Serves 2-4)

8 Ounces 99% fat free extra lean ground turkey
1/4 Cup chopped onion
1/4 Cup chopped celery
1 Garlic chopped clove
1 1/2 Cups roughly chopped zucchini
1 1/2 Cups roughly chopped eggplant
1 Diced tomato (keep an extra tomato on hand— in case you need to add more)
1/4 Cup roughly chopped peppers (sweet or spicy— pick your poison!)
2 Tablespoons white wine vinegar
1 Tablespoon spicy dijon mustard (make sure the brand you use is clean— adding ground mustard seed and a couple dashes of hot sauce would be a clean alternative!)
1 Packet of Truvia/Stevia
1 Teaspoon chili powder
1/2 Teaspoon cumin
1 Spaghetti squash

*** Please note that this chili recipe is NOT very spicy, so it’ll be great for those of you that don’t have made-of-iron, hot-sauce-loving, “come on, my mouth doesn’t even feel like its on fire” taste palettes such as myself… if you do, add more of the spicy ingredients to your liking (hot peppers in addition to sweet peppers, more chili powder/cumin, some additional hot sauce, etc.).

In a pan, simmer ground turkey, onion, celery, and garlic until the meat is no longer pink. Place the ground turkey mixture in a slow cooker with all of the remaining ingredients, ensuring that all of the ingredients are evenly mixed. Set the slow cooker to high, and let the chili cook for at least 2 hours. Just before serving, cut the spaghetti squash in half longways, and remove all of the inner seeds. Place the spaghetti squash halves on a plate, and microwave for about 10 minutes. Afterward, take a fork to the innards of the spaghetti squash, scraping longways at the squash. Thin, long, spaghetti-like strands of squash will appear. Arrange spaghetti squash on a plate, then top with heaping spoonfuls of the turkey chili.

When I put all of the ingredients in the slow cooker, I wasn’t sure if it would be “liquidly” enough, so I kept an extra tomato on hand— just in case I needed to add more while the chili cooked. However, while cooking, the juices from the tomato extracted, to make the nice, thick, chili sauce I was hoping for. I ended up sharing the leftovers with my in laws, who both raved about the dish. Neither of them missed the beans OR the pasta! The chili was a total hit! I hope you guys try it and you all think so too!

Welcome to WOW Wednesday! First Installment: Yoga for Runners!

So here it is guys… my special surprise that I’ve been tempting you with. What is it, you ask?! ITS WOW WEDNESDAY! What the heck is that, you ask?! The WOW stands for “workout of the week,” and each week I’ll be posting a custom-made workout video for you guys out there to do at home. I’m kicking off my first-ever WOW Wednesday with a personal favorite of mine: yoga for runners. I created this yoga routine in response to the numerous injuries and ailments that are common with runners: ankle sprains, ankle instability, shin splints, knee and hip joint pain, tense muscles, and lower back pain. If you’re a runner, or if you incorporate a lot of plyometrics in your workouts (Insanity, Focus T25, etc.)— this is something you can benefit GREATLY from, I assure you! This workout has helped put a bookend on my chronic recurring ankle sprains that hindered me so much during last year’s racing and mudding season. If you like the video, feel free to repeat it as much as you’d like! And, of course, sharing this video and my blog would be greatly appreciated! If you have any comments, questions, or suggestions, feel free to let me know your opinions! Enjoy guys!

Late Start Today! Leg Day & Baked Pumpkin Protein French Toast

I got a bit of a late start to my morning workout today. I don’t want to tease you too much, but I was working on something that will be posted later today. So stay tuned for what I assure you will be PURE AWESOMENESS!

Today’s workout was my hands-down favorite: LEG DAY! I have some beastly running legs, so leg days are my favorite— they make me feel like I’m the freakin’ hulk! Love it! I can’t get enough squats in general, but Bulgarian split squats are my one true leg day love. They’re basically one legged squats with weights, since your one leg is propped up behind you on a bench. If you don’t incorporate these squats into your leg days, trust me— you should! You’ll be amazed at how awesome they are and the results you’ll see! I know my leg days aren’t complete without them.

After my workout, I whipped up some yummy-liciousness in the kitchen! I had to do it quickly before the full effect of that leg day caught up with me— as I’m sitting down to type this, I can guaran-freaking-tee that getting up ain’t gonna be so easy (but that’s okay— if you don’t feel like this after a leg day, then you didn’t push yourself hard enough! Love me some sore legs!). Anywho, today’s clean eats breaky recipe? Wait for it….

A pumpkin lover’s dream breakfast… all cleaned up!

Baked Pumpkin Protein French Toast! Anyone who knows me knows that I’m a total sucker for all things pumpkin (crustless pies, smoothies, protein pancakes, protein bread, and MORE!), so I’m always looking for clean pumpkin recipes. And, come on, who doesn’t love French toast? The two together? A match made in clean eats heaven! Mmmmmmmm…

Baked Pumpkin Protein French Toast (serves 2)

4 Slices of whole wheat bread (PLEASE make sure the brand you use is clean… grabbing any old loaf of bread off the shelf will likely lead to one filled with chemicals, preservatives, and artificial ingredients! I used Ezekiel— it can be found at Wally World!)

1 Teaspoon cinnamon
1 Teaspoon vanilla extract (NOT imitation!)
1/2 Teaspoon pumpkin pie spice (this is just a mix of cinnamon, ginger, clove, and nutmeg— if you don’t happen have any in your cupboard)
4 Truvia/Stevia Packets
1 Scoop whey protein powder in vanilla or pumpkin flavor (I used About Time/SDC Nutrition whey protein powder in Pumpkin Spice flavor… but I’ve made this before with vanilla (Birthday Cake) flavor as well— still comes out great!)
1/2 Cup unsweetened almond milk (or your milk of choice— rice, hemp, soy, coconut, whatever you prefer!)
1/2 Cup fat free plain Greek yogurt (as always, make sure its clean… I recommend Stonyfield. Steer clear of Dannon if possible.)
1/4 Cup pumpkin puree (canned pumpkin is fine— just make sure you read the label first. Pumpkin should be the ONLY ingredient!)

Preheat oven to 400 degrees. Tear apart bread into rough bite size chunks. Spread bread chunks onto the bottom of a lightly greased baking dish (I used 2 individual 14 ounce ramekins). Blend all other ingredients together, then pour evenly over the bread chunks, ensuring that all of the bread is saturated with the mixture. Bake for 30 minutes, or until the top becomes golden brown. I like a slightly gooey, undercooked center personally! The pumpkin protein French toast will rise as it bakes, but only slightly. Serve with some of your favorite clean syrup (agave, maple, etc.), or top with a bit of honey, clean vanilla “icing” (posted the recipe just yesterday!), a couple of spoonfuls of creamy Greek yogurt, or whatever you’d like! I think this recipe is perfect as is— no additional toppings necessary, so that’s how I usually nosh on it!

Bread chunks coated with French toast batter— ready to go in the oven!

For a pumpkin-lover such as myself, this recipe is one of my pumpkin-loving treats (along with pumpkin protein pancakes & pumpkin protein cakes— keep an eye out for those recipes!) that continually makes its way into my weekly clean eats meal plans. I hope you guys enjoy it and feel the same way too!

Check back for an update on that later, along with another clean eats recipe (Low Carb Turkey Chili is getting yummified in the slow cooker as I type!). PLUS that special surprise I promised ya’ll is coming for ya later today! Goody goody gumdrops!

Turkey Sweet Potato Shepard’s Pie

Dinner tonight was a homestyle classic: Shepard’s Pie. The clean twist? My version is made with extra lean ground turkey and sweet potatoes instead of traditional beef and potatoes.
Turkey and Sweet Potato Shepard’s Pie


Turkey Sweet Potato Shepard’s Pie (Serves 2)
2 Sweet potatoes (cubed)
1 Tablespoon unsweetened almond milk (or whatever milk you prefer)
1/4 Cup sliced carrots
1/4 Cup chopped red onion
1/4 Cup chopped celery
1 Chopped garlic clove
1/4 Cup sliced mushrooms
1/2 Cup low sodium fat free chicken broth (make sure the brand you use it clean!)
1 Tablespoon tomato paste
8 Ounces 99% fat free extra lean ground turkey
1/2 Teaspoon rosemary
Preheat oven to 400 degrees. In a pot, boil cubed sweet potatoes. Drain the sweet potatoes when they become tender. In a bowl, mash the sweet potatoes with the unsweetened almond milk. Set aside mashed sweet potatoes for later. Meanwhile, in a pan with a bit of oil to slick the pan, begin to sauté the vegetables. Start with the carrots first, as they will take the longest to cook. Then add the celery and red onion. Lastly, add the mushrooms and garlic clove. Once the vegetables are tender, add the chicken broth and tomato paste. Set aside vegetable mixture for later. In another pan, cook ground turkey and rosemary until the turkey is cooked thoroughly and is no longer pink. In 2 individual ramekins, spread a layer of the ground turkey on the bottom of the ramekin. Next, spread a layer of the vegetable mixture (with sauce as well) on top of the ground turkey. Finally, spread a layer of the mashed sweet potatoes on top of the vegetable mixture. Cook in the oven for 20-30 minutes, or until the top of the sweet potatoes begins to brown. Wait 5-10 minutes for the shepard’s pie to cool before eating.
I loved this recipe! It felt like comfort food, but without the guilt! I think I’m going to try a clean twist on chicken pot pie sometime soon… What do you guys think? Sound like a good idea? Or is it better not to mess with such a classic?
Stay tuned for tomorrow— I have something special to surprise you all with on WOW WEDNESDAY!!!

Apple Pie Stuffed Protein Enchiladas!

Okay, okay, I can’t contain myself… I just have to jump straight into this morning’s breakfast recipe. I made apple pie stuffed protein enchiladas drizzled with vanilla “icing.” And guess what? Totally clean, totally healthy, and totally YUM! I know you guys are just dying to here what demonology I resorted to in order to accomplish this, so I’ll just skip ahead to the recipe already for ya!

Om nom nom nommmmmmmmm!

Apple Pie Stuffed Protein Enchiladas with Clean Vanilla “Icing” (Serves 2)

Apple Pie Filling:
2 1/2 Cups coarsely chopped apples (this was 1 1/2 apples for me— it will vary depending on the size of the apples you use!)
1/2 Cup water
1 Teaspoon cinnamon
Juice from 1/2 of a lemon
1/4 Cup unsweetened applesauce
2 Packets of Truvia/Stevia (or whatever clean sweetener you prefer)

Protein Enchiladas:
2 Scoops vanilla whey protein powder (as usual— I used About Time/SDC Nutrition whey protein powder in Birthday Cake flavor)
1 Cup egg whites (Roughly 8 egg whites)
A bit of oil to “slick up” the pan

Clean Vanilla “Icing”
1/4 Cup plain Greek yogurt (make sure you’re using a clean variety— I recommend Stonyfield, Fage, or Chobani… I do NOT recommend Dannon!)
1/2 Tablespoon unsweetened almond milk (or whatever milk you prefer— coconut, soy, rice, etc.)
1/2 Teaspoon vanilla extract (not the imitation stuff… that isn’t clean by any means!)
2 Packets of Truvia/Stevia (or whatever clean sweetener you prefer)

A nice chunky applesauce-like consistency

To make the protein enchiladas, blend 2 scoops of vanilla whey protein powder with 1 cup egg whites. For me, it was 8 egg whites total. The enchilada batter will be an EXTREMELY thin consistency— that’s okay, that’s how it is supposed to be! Heat an 8-10 inch pan on the stove to VERY HIGH heat (important!). Make sure that the pan it hot before you add the batter and that it has a bit of oil (you barely need any!) on it, so the enchilada batter doesn’t stick to the pan. Pour 1/4 cup of the enchilada batter onto the pan, and swirl the batter around in the pan so that it spreads evenly. Now, this is important— how will you know when to flip the enchiladas? Its simple! The edges of the enchilada will start to become somewhat flaky, and shortly afterward tiny bubbles will appear in the batter. THIS is when you need to flip your enchiladas.

You’ll see tiny bubbles start to appear in the batter just after the edges start to turn flaky!

They need to cook no more than a couple seconds on the other side, and you can easily slide the enchilada from the pan onto a place when done. Using 1/4 cup increments to make the enchiladas, this batter recipe will make exactly 5 protein enchiladas! Once the protein enchiladas are done, you can fill them with the apple pie filling. Just spread a layer of the filling in the middle of the enchilada, and roll those delicious bad boys up!

As for the clean vanilla “icing,” simply mix all of the ingredients in a bowl. I would recommend adding the unsweetened almond milk slowly! Depending on the brand of Greek yogurt you use, the consistency may be slightly thinner/thicker— so add the unsweetened almond milk slowly in order to ensure that it comes out a nice drizzley consistency. In short, add enough liquid so that you can drizzle it off a spoon, but not so much that the icing comes out runny! Once mixed, drizzle your clean vanilla icing from a spoon over your apple pie stuffed protein enchiladas, and dust with a bit of additional cinnamon if you’d like!

*Tip: If you’d like a crispier/crunchier enchilada, before adding the icing, you can broil your enchiladas in the oven for a few minutes to get that crispy & crunchy texture! Or not— I liked mine unbroiled! Pick your poison!

Aaaaaaand on to today’s morning workout: total body circuit weightlifting. I hit all major areas of the body with my weights this AM— arms, abs, chest, back, shoulders, and legs! Nothing better than a good total body circuit where you target all areas of your body when lifting weights… it leaves you feeling totally demolished (in a good way!)

Total Body Weight Circuit Training

Buffalo Chicken Lettuce Wraps

Tonight’s clean eats: buffalo chicken lettuce wraps with garlic-chive mashed cauliflower and a mushroom-tomato medley. Want the recipe? Keep reading!

Buffalo Chicken Lettuce Wraps (Serves 2)

2 Chopped chicken breasts (~8 ounces)
1/2 Diced celery stalk
1/4 Diced red onion
1/2 Chopped jalapeño
1 Chopped garlic clove
1/2 Cup fat free low sodium chicken broth (make sure the brand you use is clean!)
2 1/2 Tablespoons hot sauce (I use Frank’s hot sauce— surprisingly clean

Place all ingredients in a slow cooker mixed evenly. Turn slow cooker on high for 3 hours. Remove chicken from sauce in the slow cooker. Shred roughly with a fork, then return chicken to slow cooker in sauce. Cook on low for 1 more hour. Serve buffalo chicken on whole lettuce leaves to use as wraps. Additional topping ideas: plain Greek yogurt (instead of sour cream), tomatoes, peppers, onions, jalapeños, avocado— you name it. Place ingredients in the middle of a lettuce leaf, fold the lettuce leaf like a burrito, and enjoy your delicious clean eats!

Stay tuned for more recipes and workout updates!

Getting ready for some P90X3!

5 Mile Run & Protein Blueberry Crisp

I started my day off with a 5 mile run at the gym. I had a bit of an inner debate whether to run indoors or outdoors. On the one hand, I didn’t really feel like braving the cold, ice, and snow today to run outside. On the other hand, I was a little leery of driving on the snow-covered roads this morning. But I personally am not a fan of road running (LOATHE IT, actually!), and, really, by the time I drive to the park— I might as well just drive a little further so I can run in the warmth of the gym. So that’s what I opted to do!

Aaaaaaaand I’m off to the gym!
I CANNOT rave enough about the breakfast I whipped up this morning— protein blueberry crisp! Lordy, this tastes like a dessert— ya’ll NEED to try this recipe out! As always, its 100% clean.
This is so good— makes me want to eat it for breakfast, brunch, brinner, & bracks (breakfast+snacks?)
Protein Blueberry Crisp (Serves 2)
2 Cups fresh blueberries
2 Packets Truvia/Stevia (or whatever sweetener you prefer)
Juice from 1/2 a Lemon
2 Scoops Vanilla Whey Protein Powder (Check to make sure the brand you use is clean— I use About Time/SDC Nutrition Birthday Cake flavor whey protein powder)
4 Tablespoons Oats
1 Teaspoon Cinnamon
1/4 Teaspoon Ginger
Juice from 1 Lemon
Preheat oven to 350 degrees. Place fresh blueberries in a bowl. Squeeze the juice from 1/2 of a lemon over the top of the blueberries. Sprinkle with 2 packets of Truvia, then gently mix the blueberries to coat evenly with lemon juice and sweetener. Arrange coated blueberries in a small baking dish (a small loaf pan would work well— I personally used 2 individual-sized 14 ounce ramekins). Then, mix protein powder, oats, cinnamon, and ginger in a bowl with a fork until thoroughly mixed. Squeeze the juice from 1 whole lemon over the dry ingredients, then mix together until a crumbly consistency (I mixed it up in my Ninja for a few seconds to do this). Spread crumble mixture evenly over top of the coated blueberries. Bake in the oven for 15-20 minutes, until the top is golden brown and crispy/crunchy. Enjoy!
I absolutely loved this recipe! I have a raging sweet tooth, and this is perfect for those cravings! It tastes like a scrumptious dessert, only its healthy AND clean. You can’t beat that. I’m planning on creating a version of this recipe made with more cinnamon and using apples instead— a protein apple crisp! Stay tuned for how that turns out!
Check back later tonight— I’m making clean buffalo chicken wraps for dinner tonight, and you will NOT want to miss that yum-o recipe, I assure you!
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