Personal Trainer Recipe- Pumpkin Protein Muffins

Lee’s Summit fitness friends, here is a healthy recipe for Pumpkin Protein Muffins.  Life Transformations Personal Trainer, Molly Wichman, in Lee’s Summit, share clean eating tips.  Enjoy as a complete meal on the go.  Make ahead and grab and go.  Need to travel, place some premade Pumpkin Protein Muffins in the freezer to take to your destination.  By the time you get there, they should still be cold.  Don’t give up on your goals when out of town or on the go…just plan ahead.

Pumpkin Protein Muffins

DRY INGREDIENTS:

2 Cups Oat or wheat flourmolly wichman fitness pumpkin protein muffins

4 Scoops vanilla whey protein

1 tsp Baking Soda

1 tsp Baking Powder

1/2 tsp Salt

6 tsp Ground Cinnamon

1 tsp Nutmeg

1/2 Cup Sugar Free Syrup or agave

WET INGREDIENTS:

1 Cup Unsweetened Vanilla Almond Milk

2 tsp Vanilla Extract

1/2 Cup Liquid Egg Whites or

4 oz Unsweetened Applesauce

15 oz of 100% Pure Pumpkin

 

Preheat oven to 350. Spray 2 muffin pans with non-stick spray. Mix dry ingredients in one bowl and wet ingredients in a separate bowl. Combine and mix well. Distribute batter evenly into 21 separate muffins. Bake for about 30 minutes.

Trainer Tip-Super Bowl Party

Lee’s Summit fitness friends, here are some tips to survive a Super Bowl Party.  Life Transformations Personal Trainer, Molly Wichman, shares clean eating tips below.

Are you ready for the big game?  You don’t have to let the big game take out your waistline.  Enjoy the game and spending time with friends while eating healthy and tasty foods.

Game food is usually greasy or salty or sweet…but pretty tasty.  Plan ahead and put out or take some healthy food for your friends and family.

There is always the classic veggie tray, fruit tray, wheat crackers, low fat cheese, mixed nuts, and celery boats.  But, here are some different recipes to spice up your Game Day food.  So go cheer on your favorite team and enjoy some tasty food!

Spinach Dip with Pine Nuts

Ingredients

  • 1 cup Greek-style plain nonfat yogurt life transformations personal training healthy recipe1
  • 2 tablespoons extra-virgin olive oil
  • 1/4 cup pine nuts
  • 1/2 small sweet onion, minced
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon pure chili powder
  • Pinch of cayenne
  • One 10-ounce package frozen whole-leaf spinach, thawed
  • Salt

DIRECTIONS

  1. Scoop the yogurt into a paper towel-lined strainer set over a bowl. Let stand at room temperature for 30 minutes. You should end up with a 1/2 cup yogurt.
  2. Meanwhile, heat the olive oil in a small skillet. Add the pine nuts and minced onion and cook over high heat, stirring frequently, until the onion is softened and lightly browned and the pine nuts are golden, 4 to 5 minutes. Add the cumin, coriander, chili powder and cayenne and cook, stirring, for 1 minute. Scrape into a bowl.
  3. Using your hands to squeeze the spinach until very dry, then coarsely chop it and discard any stringy pieces. Stir the spinach and yogurt into the onion mixture and season with salt.

Serve With

Toasted baguette slices, wheat crackers or pita bread, fresh vegetables, or use as a condiment for chicken breast.

Adapted from www.foodandwine.com

 

Turkey and Bean Chili

INGREDIENTS

1 cup prechopped red onionlife transformations personal training healthy recipe11

1/3 cup chopped seeded green pepper

1 teaspoon  minced garlic

1 1/4 pounds ground turkey

1 tablespoon chili powder

2 tablespoons tomato paste

2 teaspoons dried oregano

1 teaspoon ground cumin

1/4 teaspoon salt

1/4 teaspoon black pepper

1 (19-ounce) can cannellini beans, rinsed and drained

1 (14.5-ounce) can diced tomatoes, undrained

1 (14-ounce) can fat-free, lower-sodium chicken broth

1/2 cup chopped fresh cilantro

DIRECTIONS

  1. Heat a large saucepan over medium heat. Add first 4 ingredients; cook for 6 minutes or until turkey is done, stirring frequently to crumble. Stir in chili powder and next 8 ingredients (through broth); bring to a boil. Reduce heat, and simmer 10 minutes. Stir in cilantro.

Recipe adapted from www.cookinglight.com

 

Turkey Cucumber Roll up

INGREDIENTS
  • 3 medium cucumbers (each will yield about 6 slices)life transformations personal training healthy recipe141
  • ¼ cup store-bought basil pesto
  • 6 slices low fat Mozzarella Slices, cut into ½ inch strips
  • 6 oz deli smoked turkey breast, shredded
  • 1 bell pepper, thinly sliced into matchsticks
  • 1/2 cup spinach, shredded
  • salt and pepper, for seasoning

DIRECTIONS
  1. Slice the cucumbers lengthwise on a mandoline at about a 2mm setting. If you don’t have a mandoline, you can always use a vegetable peeler. Place the cucumber slices on parchment paper and pat dry with a paper towel.
  2. Spread about 1 teaspoon of pesto on each cucumber, then evenly distribute cheese, turkey, bell pepper and spinach on each. Sprinkle with a little salt and black pepper. Roll up and place seam down. If you want an even nicer presentation, you can stick a toothpick in the middle for easy appetizers! Serve with extra pesto or sauce of choice. Makes about 18 rolls.

Adapted from www.ambitiouskitchen.com

 

Trainer Recipe Almond Snowballs

Molly Wichman, Life Transformations Personal Trainer in Lee’s Summit, loves to share healthy recipes for clients and our community. Try out this healthy holiday recipe as a treat for you and your family.

Almond Snowballs

Ingredients
•2 egg whiteslife transformations personal training healthy recipe

•Pinch coarse salt

•1/3 cup sugar, eyeball it

•1 1/2 cups, about 6 ounces, shredded coconut

•1 teaspoon almond extract, eyeball it

•1/4 teaspoon grated or ground nutmeg

•3 tablespoons all-purpose flour

•9 candied red cherries, halved

•1/4 cup sliced almonds
Preheat oven to 350 degrees F.

In a mixing bowl, beat egg whites and salt to soft peaks, then add sugar and beat again until peaks are stiff. Beat in almond flavoring. Using a rubber spatula or wooden spoon, stir in half of the coconut. Sprinkle in the nutmeg and flour, stir, then fold in the remaining coconut.

Using a melon baller or other small scoop, or working with 2 spoons, form 9 “snowballs” a couple of inches apart on each of 2 cookie sheets. Bake snowballs 12 to 15 minutes, until lightly golden. Remove from oven and garnish each snowball with half a cherry and a couple of slivered almonds. Transfer to a rack or serving plate to cool.

Recipe courtesy of Rachael Ray

Trainer Recipe-Pumpkin Pie Shake

Molly Wichman, IFBB Fitness Pro and Personal Trainer in Lee’s Summit, loves to share healthy recipes for clients and our community.  Try out this tasty recipe as a snack for you and your family.

Pumpkin Pie Shake

1 scoop vanilla whey proteinlife transformations personal training lees summit trainer recipe

1/2 c pumpkin puree

1/2 c water

1/2 c ice cubes

*Optional: 3 squirts Sugar Free Pumpkin Pie Syrup

Blend all ingredients together untill desired consistancy.  Enjoy as a snack or post workout treat!

30 Day Weight Loss Program

Are you ready to commit to lose weight? Do you want to learn to eat healthy?

Then you need to try my 30 Day Weight Loss Program. This 30 Day Weight Loss Program run as an Online Coaching Program that is designed for all levels. If you have never followed a structured meal plan but desperately want to…this program can help.

Program Includes:

Daily Meal Plans- 30 days of different meal plans. Simple but healthy is the theme for these meals. Dinners are couple & family friendly- Don’t feel like you need to make dinner for everyone. Make a healthy dinner and share with those you love. Kids and spouses may see rewards from adding in some healthy foods into their day.

Weekly Check ins- Email or text check ins each week to make sure you are on track. This is your time to ask questions, share your milestones and more. (Now…questions are welcomed anytime, but I want to hear from you at least once a week). Molly Wichman 30 Day Weight Loss Program

Initial Assesment- Before we get started I want to learn about you and your goals. Questionairre and body comp need to be completed before starting.

*Add on workouts-If you also need some help with your workouts, add on a monthly workout program for only $50. A customized workout will be created just for you.

Ready to get started…CLICK to START.

I look forward to working with you,

Molly Wichman, IFBB Fitness Pro

Trainer Recipe- Lightened Up Banana Bread

Molly Wichman, IFBB Fitness Pro and Personal Trainer in Lee’s Summit, loves to share healthy recipes for clients and our community.  Try out this tasty recipe as a snack for you and your family. 

Lightened-Up Banana Bread

IngredientsMolly Wichman Fitness recipe lightened up banana bread

1.5 c whole wheat flour

1/2 c oatmeal

1 tsp baking soda

3/4 c unsweetened applesauce

3/4 c honey or sugar free syrup

2 eggs beaten

3 mashed bananas

 

Directions

Preheat the oven to 350°F. Spray a 9×5 loaf pan with cooking spray.

In a large bowl combine flour, oatmeal, baking soda and salt.  In a separate bowl, mix together applesauce and honey.  Stir in eggs and mashed bananas.  Stir banana mixture into flour mixture.  Pour batter into greased loaf pan.  Bake for 55-65 minutes

Trainer Recipe-Chicken and Fruit Salad

Molly Wichman IFBB Fitness Pro and Life Transformations Personal Trainer in Lee’s Summit, MO loves to share healthy recipes for  clients and the  community.  Try out this tasty recipe for Chicken and Fruit Salad.    Involve the kiddos and let them help make and eat this tasty lunch. Yummy

Ingredients

  • 1 refrigerated roasted whole chicken
  • 1 medium bunch spinach
  • 2 medium pink or white grapefruit
  • 2 medium Red Delicious apples
  • 0.75 lb. seedless green grapes
  • 0.33 c. bottled poppy-seed salad dressing

Directions

  1. Remove and discard skin and bones from chicken; tear chicken into bite-size pieces. Chop 1 cup loosely packed spinach leaves; set remaining leaves aside. Cut peel from grapefruit; remove sections with knife. Cut unpeeled apples into 3/4-inch chunks.
  2. In large bowl, combine chicken, chopped spinach, fruit, and salad dressing; toss to coat.
  3. To serve, arrange remaining spinach leaves on platter; spoon chicken salad over spinach leaves.

Trainer Recipe- Mixed Berry Crumble

Molly Wichman IFBB Fitness Pro and Life Transformations Personal Trainer in Lee’s Summit, MO loves to share healthy recipes for  clients and the  community.  Try out this tasty recipe for Mixed Berry Crumble.    Involve the kiddos and let them help make and eat these treats. Yummy

Mixed Berry Crumble

Ingredients

6 cups mixed berries (fresh or frozen)

 

Toppingmolly wichman fitness mixed berry crumble healthy recipe

1 ½ cups Old Fashion Oatmeal

1/2 cup whole wheat flour

1/4 cup ground flax

1/4 cup sugar substitute

2 tsp cinnamon

3 Tbsp. melted coconut oil

 

Directions

Preheat oven to 350 degrees. Place fruit in 9 x13 pan, set aside. In a large bowl combine all topping ingredients until everything is moistened with coconut oil. Evenly distribute mixture on top of fruit Place pan uncovered in the oven and bake for about 60 mins or until bubbling and the top is golden brown.

 

Enjoy warm with a dollop of vanilla Greek yogurt.

Makes 6 servings

 

@mwichmanfitnesspro www.mollywichman.com

 

Trainer Recipe- Salmon with Asparagus

Molly Wichman IFBB Fitness Pro and Life Transformations Personal Trainer in Lee’s Summit, MO loves to share healthy recipes for  clients and the  community.  Try out this tasty recipe for  Roasted Salmon with Asparagus.    This is great for a healthy dinner.

Roasted Salmon with Asparagus

Ingredients

1 1/2 lbs salmon fillet (4 servings)molly wichman fitness roasted salmon with asparagus healthy recipe

1 lb red, yellow, orange peppers chopped

1 lb asparagus (slice in 2 inch pieces)

2 large shallots (thinly sliced crosswise)

2 minced garlic cloves

1/2 c plain Greek yogurt

2 tbs tarragon

1/2 lemon

Olive oil for drizzling

 

Directions

Preheat oven to 425. Place peppers, asparagus, and shallots in large baking dish. Drizzle with oil, toss with hands to coat. Place salmon on top of vegetables. Drizzle salmon with olive oil and rub with garlic. Sprinkle with salt and pepper. Roast until salmon is just opaque in center (18-20 min).

 

While salmon and vegetables cook, combine tarragon and mayonnaise in a small bowl. Squeeze 1 tsp lemon juice into a bowl and mix well.

 

To serve divide vegetables on 4 plates, place a piece of salmon on each plate, top with tarragon mayonnaise and serve immediately.

 

 

@mwichmanfitnesspro www.mollywichman.com

 

Trainer Recipe-Flag Fruit Pizza

Molly Wichman IFBB Fitness Pro and Life Transformations Personal Trainer in Lee’s Summit, MO loves to share healthy recipes for  clients and the  community.  Try out this tasty recipe for  an American Flag Fruit Pizza.    Involve the kiddos and let them help make and eat these treats. Yummy!

American Flag Fruit Pizza

Ingredients:

1 cup plain Greek yogurtmolly wichman fitness american flag fruit pizza healthy

1 package sugar free vanilla pudding

1 cup Fat Free Cool Whip

Sugar Cookie Crust

Strawberries or raspberries

Blueberries

 

Directions:

Mix Greek yogurt, pudding and cool whip until smooth. Spread on a sugar cookie crust, top with blueberries and sliced strawberries or raspberries.

 

Notes:

Can use premade sugar cookie crust, use refrigerated roll, or make on own. This recipe can also be done on individual cookies. Enjoy your treat!

 

@mwichmanfitnesspro www.mollywichman.com