Trainer Recipe- Ranch Dip

Life Transformations Personal Training in Lee’s Summit, MO shares healthy recipes and tips with clients and the community.  Try out a quick and healthy recipe for Greek Yogurt Ranch Dip.  This recipe is super easy to make and tastes great.  You can make ahead and store in the fridge.  Great to top salads, dip fresh veggies, add to sandwiches or wraps, or even replace high calorie cheese in casseroles.  Who doesn’t like ranch?  This is a family friendly recipe.

Greek Yogurt Ranch Dip

Ingredients

1 cup plain, non-fat Greek yogurtlife transformations personal training lees summit d 311

3/4 teaspoon garlic powder

1/2 teaspoon onion powder

1/2 teaspoon dried dill

1/4 teaspoon kosher salt

1/4 teaspoon Worcestershire sauce

1/8 teaspoon cayenne pepper

Fresh, chopped chives garnish

 

Directions

 

In a medium bowl, stir together all of the ingredients: Greek yogurt, garlic, onion, dill, salt, Worcestershire, and cayenne. Garnish with fresh chives and serve. Store leftovers in the fridge.

 

*Recipe from http://wellplated.com

Trainer Recipe- Energy Balls

Life Transformations Personal Training in Lee’s Summit, MO shares healthy recipes and tips with clients and the community.  Try out a quick and healthy recipe for No Bake Energy Balls and Banana Bites.

Do you struggle to eat healthy?  Do you have a sweet tooth?  The solution to this is a healthy treat.  Having healthy food around in a convenient format makes it easy to stay on track.  Pre-make healthy snacks and put in small servings so you can grab and go.  This is great for singles, couples, or families. 

As a busy family, you often eat on the go.  Usually we reach in the fridge or panty to grab something fast and not always healthy.  Try keeping some No Bake Energy Balls or Banana Bites around as healthy on the go snacks.  These are kid friendly!  Involve the kids and let them help make them.  We made these for our Lee’s Summit Chamber of Commerce Business After Hours.  Enjoy!!

No Bake Energy Balls

Ingredients

  • ½ c peanut butterlife-transformations-personal-training-lees-summit-trainer-recipe-01-jpg-png
  • ⅓ C honey or agave
  • 1 C old fashioned oatmeal
  • 1 tsp vanilla
  • ½ c mini chocolate chips (also try dried fruit, coconut, seeds, sliced nuts).

Directions

Mix all ingredients in a large bowl.  If peanut butter is stiff, you may need to microwave for 30 seconds.  Mixture should be a dough consistency.  Roll or scoop mixture into balls.  Place in airtight container and store in the fridge or freezer.

Banana Bites

Ingredientslife-transformations-personal-training-lees-summit-trainer-recipe-111-jpg-png

1 banana

1 c old fashion oatmeal

1 c craisins

Directions

Preheat oven to 350 degrees. Mix all ingredients together.  Mash banana into oatmeal with fork or potato masher.  Roll into small balls.  Bake on cookie sheet for 10 minutes.  Enjoy room temp or cold.

Trainer Recipe- Christmas Granola

Life Transformations Personal Training 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.  Have a holiday treat that is not to sweet. Enjoy some Homemade Christmas Granola.

*Personal Training clients, this is the recipe for your holiday gift!  Try it out and enjoy!

Homemade Christmas Granola

Ingredientslife transformations personal training lees summit trainer recipe 2

6 cups rolled oats

1 c brown sugar

1/2 tsp cinnamon

1 cup dried cranberries

1 6oz bag dried apricots (chopped)

1/2 c honey or agave

1 1/2 sticks margarine

Preparation

Preheat oven to 350°.

Combine first 5 ingredients in a large bowl. In a small saucepan over medium heat melt margarine and then stir in honey. Mix till combined and pour over oat mixture and toss to coat evenly.  Spread granola onto parchment  lined baking sheet and bake for 30 minutes. Stirring every 15 minutes and oats should be toasted and sugar begins to caramelize.  cool completely in pan, transfer to airtight container.

*For other variations add sliced almonds, various dried fruits.

Try the granola warm or room temp with:

  • Yogurt
  • Whey protein
  • Milk or Almond Milk

Trainer Recipe- Smashed Potato Casserole

Life Transformations Personal Trainers in Lee’s Summit like to share healthy recipes for clients and the local community.  Here is a healthy recipe for Smashed Potato Casserole.  This is a quick and easy recipe that only has THREE ingredients.  Prep and bake time is only 30 minutes.  Try it out and see how easy it is.  If it’s a hit…you an change it up.  Try a different potato (yellow, red, Russet) or a different cheese, or throw in some spices.

This casserole is mainly potatoes, which would be a healthy carb (potatoes are such a starchy vegetable, I place them in this category).  So, you need to add a little meat and green veggies.  This recipe would pair nicely with almost anything.  Basic baked or grilled chicken, lean turkey, salmon (or other fish) or even lean beef.  Now…onto the recipe!

Smashed Potato Casserole

INGREDIENTS: molly-wichman-fitness-smashed-potato-casserole

6-8 red or golden potatoes

Plain Greek Yogurt

Low Fat Cheddar Cheese

 

DIRECTIONS:

Preheat oven to 400. Cook potatoes in microwave or oven until they are soft. Place potatoes in greased baking dish. SMASH potatoes with potato smasher or bottom of cup.  Should form a flat surface on the bottom of the dish.  Top with a thin layer of Greek Yogurt, then a thin layer of cheddar cheese.  Bake for 15-20 minutes or until cheese is melted.

 

*Serve with a lean meat and veggies for a complete meal.  Pairs great with chicken, salmon, lean turkey or even lean beef .

*Get the kiddos involved and let them SMASH the potatoes.

Recipe from Life Transformations Personal Training.  Adapted in the kitchen for clean eating meals.

Trainer Recipe -Healthy Chicken Enchiladas

Lee’s Summit fitness friends, here is a personal trainer recipe for Healthy Chicken Enchiladas.  Life Transformations Personal Trainer, Molly Wichman, shares a clean eating recipe below.   Try out this quick and easy dinner.

INGREDIENTS

Cooked chicken (shredded chicken works best)molly-wichman-fitness-chicken-enchiladas

Tortillas (choose low carb, whole wheat, or corn)

Plain Greek Yogurt

Low fat cheddar cheese

Green Enchilada sauce

DIRECTIONS

Preheat oven to 350. Grease 9×13 pan.

Take a tortilla, add 2-4 oz chicken, 1 tbsp. Greek Yogurt, pinch of cheese.  Roll tortilla and place seam side down in pan.  Repeat until pan is full.  Top with enchilada sauce , sprinkle with a little extra cheese.

Cover pan with foil, cook for 30 minutes (uncover for the last 5 minutes to let cheese melt.

*This is a great family friendly recipe.  Change to fit desired macro count.

Trainer Recipe Egg Muffins

Lee’s Summit fitness friends, here is a healthy recipe for Egg Muffins.  Life Transformations Personal Trainer, Molly Wichman, shares a clean eating recipe below.   Give your breakfast a healthy makeover, while staying quick and easy.  Try it out!

Egg Muffins

Ingredients
  • 4 whole eggs
  • 4 egg whites
  • Add in veggies/meats (finely chopped)life transformations personal training lees summit trainer recipe 1.jpg

Add in Veggie Choices- Onion, bell peppers (all colors), spinach, mushrooms, broccoli, hash browns

Add in Meat Choices- Lean ground turkey, Lean turkey sausage, lean ham, turkey bacon, chicken breast

Topping choices- Hot sauce, salsa, low-fat cheese, chopped chives

Instructions
Preheat oven to 350 degrees. Grease a standard 12-slot muffin pan with cooking spray and set aside. Crack eggs/egg whites into a bowl. Add in other ingredients and whisk together. Pour the egg/veggie mixture evenly into the prepared muffin pan.
Bake for 15 minutes, or until the tops are firm to the touch and eggs are cooked. Cool slightly and serve immediately! Leftovers can be stored in an airtight container in the fridge for about 4 days. These may also be frozen. To reheat, pop them in the microwave until warm.
These are a family friendly breakfast option.  Have protein and veggies in one muffin.  The muffins can be an easy, on the go breakfast for busy families.

Trainer Recipe- GF Banana Pancakes

Life Transformations Personal Trainers, are a fan of healthy recipes; especially the quick and easy ones.  Check out these Gluten Free Banana Pancakes recipe for a healthy snack or breakfast for you and your family.  Make ahead for a quick and tasty treat!

Ingredients:

  • GF flour mix – 1/2 cupMolly-Wichman-IFBB-Fitness-Pro-Gluten-Free-Pancakes
  • *GF buckwheat – 1/2 cup
  •  2 Tablespoons agave
  • baking powder – 2 teaspoons
  • sea salt – 1/4 teaspoon
  • ground cinnamon – 1/2 teaspoon
  • ground nutmeg – 1/8 teaspoon
  • bananas – 2 (ripe)
  • egg – 1 or **1/4 cup egg replacement
  • grapeseed oil (or another neutral tasting oil) – 2 Tablespoons
  • milk (of your choosing) – 1/4 cup
  • pecans or walnuts (optional) – 1/3 cup chopped
Instructions:

Preheat the griddle and/or spray or grease the skillet. Measure and mix the dry ingredients together in one bowl. In the blender or food processor add the egg, oil, milk, and bananas and give it a whirl until it’s smooth. Add the liquid ingredients to the dry ingredients and stir through until no dry bits remain. If it’s too thick or sticky, add a bit more milk until you get the consistency you like. Spoon onto a preheated skillet or griddle. Flip when it begins to bubble and cook a minute or two on the other side. Serve with your favorite topping. Makes approximately 8 – 4″ pancakes

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!

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 – Protein Fudgesicles

Molly Wichman IFBB Fitness Pro and Personal Trainer in Lee’s Summit, MO loves to share healty recipes for  clients and the  community.  Try out this tasty recipe for Peanut Butter Banana Protein Fudgesicles for a summer treat.    Involve the kiddos and let them help make and eat these treats. Yummy!

Peanut Butter Banana Protein Fudgesicles

Ingredients

1 cup plain Greek yogurtmolly wichman fitness pb banana protein fudgesicles

2 ripe bananas, sliced

2 scoops chocolate protein powder

1 -2 Tbsp natural peanut butter

1 Tbsp unsweetened cocoa powder

½ cup of water

 

Directions

Place all ingredients into a blender and blend until smooth.

Pour mixture into popsicle molds, and place in the freezer to set.

 

Makes 10 popsicles

 

 

@mwichmanfitnesspro

www.mollywichman.com