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[Foodie Friday] Pumpkin Pie Steel Cut Oats

10/27/2017

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Ingredients:
1 tablespoon coconut oil
1 cup steel cut oats
3 cups hot tap water
1 cup coconut milk
1 cup pumpkin
1 teaspoon vanilla extract
1 teaspoon pumpkin pie spice
⅛ teaspoon salt
Optional: sweetener
Optional: nuts and seeds

Instructions:
1. In a medium size sauce pan melt the coconut oil.
2. Add in steel cut oats and toast about 2-3 minutes until you can smell the toasted oats.
3. Pour in 3 cups of hot tap water, bring to a boil, and then simmer on low for 25 minutes.
4. In a large bowl whisk together pumpkin and milk until it become smooth. Stir into the steel cut oats. 
5. Then stir in vanilla extract, pumpkin spice, & salt.
6. Simmer on low for 20 - 25 minutes. Remove from heat and let sit for 5 minutes. 
7. Optional: Top with nuts/seeds/honey 
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[Foodie Friday] Skip the Pop Tarts and McMuffins.  Try This Instead!

8/26/2016

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Want something quick to take on the go for breakfast?  Skip the pop tarts and McMuffins...those things are killing people slowly!

I hear people say all the time that smoothies take too much time to make; they'd rather just warm up or unwrap something.  

Not Cool.  Here's your new game plan:

Prep some protein smoothies for the week and keep them in the fridge or freezer until it's time to blend.  Not only do they taste great, but they are a complete balanced meal that will keep you full until lunch, or your mid morning snack.  

Not quite sure how to put it together?  
​
Here's your cheat sheet:

A) Bag or Jar Multiple Servings for the Week:

1) 1 Handful of Veggies: Leafy Greens, Cucumber, Pumpkin, ​or Greens Powder)
2) 1/2 Cupped Handful of Fruit​​: Berries, Bananas, and Tropical fruits usually work best.
3) Thumb sized portion of Fat: Nuts, Seeds, Nut Butter, Coconut Oil.
4) Optional Adders: Coconut, Cinnamon, Ice.
5) Optional Carbs, for Post-Workout: Oats, Quinoa, Clean Granola.
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B) Add these items, the morning of:
 
1) 8 oz. of Liquid: Milk, Nut Milk, Water, Coffee, Iced Green Tea.
2) 1 Serving of Protein Powder.  My favorite is ONNIT Dolce Whey.


C) Throw all ingredients in a blender for 1-2 minutes until smooth.

I personally have many variations that I love, 
but here's my all-time favorite:
​

1) 1 Scoop Dolce Whey Protein Powder
2) 1 Handful of Kale, Spinach, and Cucumber
3) 1/2 Cupped Handfull of Strawberries and Pinapple
4) 1 Thumb sized portion of Chia Seeds
5) 8 oz. Unsweetened Coconut Milk
6) 4 Ice Cubes

Enjoy!
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[Foodie Friday] Avocado Chicken Salad

8/19/2016

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This yummy salad is a perfect combination of protein, veggies, carbs, and quality fats!  Enjoy!
Servings: 2
​
Ingredients:
  • 2 cups shredded chicken
  • 1 avocado
  • 1/2 tsp garlic powder
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 2 tsp lime juice
  • 1 tsp fresh cilantro
  • ​1/2 cup of chopped celery and onions
  • 1/4 cup plain Greek Yogurt

Directions:
  1. Mix all ingredients in a large bowl
  2. Cover and refrigerate for at least 20-30 minutes to let all the favors blend together.
  3. Serve on a sandwich thin, crackers, pita ​pocket or a bed of lettuce! 
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[Foodie Friday] Blackened Fish Tacos with Avocado Cilantro Sauce

7/29/2016

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Who doesn't love a good taco?  This taco is fresh, nutritious, and great for a summer meal!
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photo credit & recipe (revised): www.hostthetoast.com
​INGREDIENTS
For the Blackened Fish:
  • 1.5 lbs tilapia fillets
  • 1 ½ teaspoons smoked paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon dried oregano
  • 1 teaspoon onion powder
  • ½ teaspoon cumin
  • ½ teaspoon salt
  • ½ teaspoon brown sugar
  • ¼ teaspoon cayenne pepper
  • 2 tablespoons canola oil
  • 12 corn tortillas
For the Slaw:
  • ½ red cabbage, sliced thin
  • ¼ green cabbage, sliced thin
  • ½ medium-sized onion, diced
  • ½ cup cilantro
  • Juice of 1 lime
For the Avocado-Cilantro Sauce:
  • ½ cup sour cream
  • 1 ripe avocado, pitted and skinned
  • ¼ cup cilantro, chopped
  • Juice of 1 lime
  • 1 jalapeno, chopped and seeded
  • Salt, to taste
DIRECTIONS
  1. In a small bowl, combine the smoked paprika, garlic powder, dried oregano, onion powder, cumin, salt, brown sugar, and cayenne pepper. Sprinkle the mixture over both sides of your tilapia fillets, and then rub the seasonings in.
  2. Combine all of the Avocado-Cilantro Sauce ingredients in a food processor or blender. Pulse until well-combined.
  3. Combine all of the Slaw ingredients in a large bowl and mix well.
  4. Heat the oil in a heavy-bottomed pan over medium-high heat OR brush the oil onto your grill and preheat. Once heated, add in the tilapia (a few at a time if you can't fit them all at once). Cook for 4-5 minutes on each side, or until the outside is blackened and the fish flakes apart easily.  
  5. Remove the fish from the heat, and break up the tilapia into 2-3" pieces.
  6. Warm or cook the tortillas.
  7. Prepare the tacos by adding the fish, slaw, and sauce to each tortilla or allow people to craft their own.
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[Demo & Downloads] Meal Planning and Prepping! (Part 2)

6/26/2016

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We are on to part 2!  At this point you should have all of your groceries for this week's meal plan, and your recipes accessible.  (If not, be sure to check out part 1 here, or scroll down to find the downloads.)

Before we get started with prepping the food, double check the serving sizes on the recipe.  Take into account how many people you're cooking for, and remember that there are some recipes that you're going to make enough to have some for leftovers.

There are many ways that you could go about prepping your food for the week, it just depends on how much time you have today and how much time you want to spend during the week.  You could completely cook everything and then just warm things up when it's time to eat.  

My personal preference is to cut the veggies and pre-cook the breakfast foods, starches, and non-fish proteins on the weekend, and then during the week assemble the salads, smoothies, snacks, dinners, and cook the fish.

So for this week's meal plan here's what we'll do ahead of time:

1) Oats and Quinoa
  • Cook the steel cut oats by recipe.
  • Cook the quinoa for the Black Bean Salad and the Spinach Power Salad.

2) Chop all Veggies for the following recipes:
  • Breakfast Bowl
  • Quinoa Black Bean Salad
  • Garden Salad
  • Chicken Fajita Lettuce Wraps
  • Roasted Veggies
  • Quinoa Avocado Spinach Power Salad

3) Breakfast bowl and sandwiches
  • Cook the Breakfast Bowl by recipe
  • Cook the egg, turkey, and cheese (toast the english muffin just before eating)

Downloads
1) Meal Plan
File Size: 168 kb
File Type: pdf
Download File

2) Shopping List
File Size: 220 kb
File Type: pdf
Download File

3) Recipes
File Size: 120 kb
File Type: pdf
Download File

4) Pre-cook these proteins:
  • Chicken for the Fajita Lettuce Wraps
  • Cilantro Turkey Burgers by the recipe
Ok! Now that you have everything prepped, be sure to put your meal plan directly on your fridge, and take a pic of it with your phone for quick reference.  

Each night check your plan for the next day, and get as much of it ready ahead of time as possible.  The more you can do in advance the greater the chance that you'll stick to the plan, and the less excuses and roadblocks you'll run into!

Have an awesome week!

Stronger Than Yesterday - Stronger Together
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