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Amazing Healthy Brownies

6/13/2018

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Preheat oven to 350

Ingredients:
1 cup mashed sweet potato
2 eggs
1/2 cup raw honey
2 TBS butter
2 TBS coconut oil
1 tsp vanilla

1/3 cup almond flour
1/3 cup quinoa flakes
1/2 cup dark cocoa powder
1/4 tsp baking powder
1/4 tsp salt 

1/2 cup dark chocolate bits
1/2 cup chopped walnuts (optional)

Directions:
Combine wet ingredients.  Mix dry ingredients together separately and then add to wet mixture.  Mix well and add all to a greased 8X8 baking dish.  Press 1/2 cup of chocolate chips and walnuts onto the top and bake for 30 minutes.  Brownies will be super fudgy but still firm to the touch when done. 
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Overnight Oatmeal

12/6/2015

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Ingredients:

1/4 c Steel cut oats

1/3 c unsweetened Almond milk
1/4 c nonfat Greek yogurt
1 1/4 tsp Chia seeds
1/4 c any fresh or frozen fruit (optional)
2-3 Tbs chopped almonds (optional)

Directions:
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Put all ingredients in 1/2 pint canning jar with lid shake up and place in fridge overnight. Can use sweetener packet, maple syrup, cinnamon etc... To add sweetness. You can also wait and add fresh fruit and nuts before eating.


You can omit yogurt if you don't care for it.

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Crustless Veggie Quiche (Missi)

10/9/2015

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Ingredients:

​5 eggs
1 cup milk
1 bunch scallions diced 
1 red pepper diced
1 1/2 cups spinach chopped
3/4 cup sun dried tomatoes chopped
2 cups liquid egg whites
1 pie dish-greased
 
Combine whisked eggs and milk in a large bowl
Add scallions, peppers, spinach and sun dried tomatoes and stir into egg mixture
Pour liquid egg whites into mixture and stir
Once combined carefully pour into pie dish (if pie dish is not filled almost to top add more liquid egg whites and stir in gently)


Place in oven preheated to 350 degrees.  Cook approximately 1 hour 15 minutes (cook time will vary based on ovens)  Quiche is done when there is no longer any liquid eggs visible.
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Pumpkin Smoothie (Missi)

10/9/2015

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1 cup unsweetened almond milk
1/2 cup canned pumpkin
3/4 cup (or 1 single serving 5.3 ounces) plain Greek yogurt
1/2 frozen banana 
1/4 tsp ginger
1/4 tsp cinnamon
1/4 tsp nutmeg

Blend and enjoy!
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Cherry Almond Muffins

10/8/2015

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Preheat oven to 400

​2 cups cherries, frozen or fresh, pitted and cut in half
1 tsp vanilla extract
1 tsp almond extract (could also use Amaretto, bourbon, liqueur, or other alcohol, but almond extract is a nice support to the toasted almonds)
 
1 ½ cups rolled oats (quick oats are best, instant will do)
1 cup mixed flour (can use whole wheat, I use ½ cup of coconut flour and ½ cup brown rice flour)
2 Tbsp baking powder
1 tsp baking soda
½ tsp salt
1 tsp cinnamon
 
1/3 cup agave nectar (not syrup)
1/3 cup maple syrup
1 egg or 1/3 cup egg whites
1 1/2 cups plain or vanilla yogurt
4 Tbsp olive oil
 
1 ½-2 cups of slivered or chopped almonds, which will be toasted (see below)
 
  1. Mix together cherries and extracts, allow them to soak while doing the rest of the cooking
  2. Mix together all the dry ingredients in a medium bowl
  3. Mix together nectar, syrup, egg, yogurt and oil in a large bowl
  4. Add dry into wet, mixing thoroughly, and let this sit for at least 5-10 minutes (this gives you the nice crown to the muffin, and keeps it from being either too dry or too moist)
  5. Toast the almonds on a cookie sheet in the preheating oven, checking on them every 2 minutes or so – they go from perfect to burned very quickly. They should be lightly browned and smell toasted. Let them cool.
  6. Once the batter has rested and the almonds are toasted and cooled a bit, add the almonds to the batter and then the cherries with the extracts and carefully fold the nuts and cherries into the batter.
  7. Spray the muffin pans with Pam or oil them. This recipe makes 12 big or 18 medium muffins.
  8. Spoon batter into pans, and bake for 20-25 minutes, until brown on top and cooked inside.
  9. Let the cooked muffins cool for 5 minutes in the pan and then take them out of the pan.
Enjoy!
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Pumpkin Muffins

10/7/2015

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Oven preheated to 400 degrees
Hands-on time = 15 minutes,
Cooking time = 30-35 minutes
 
Combine             
2 cups oats (quick cooking)
1/2 cup flour (whole wheat, brown rice, quinoa or/and coconut flours)
1 Tablespoon and 1 teaspoon of baking powder
1 tsp baking soda
½ tsp salt
3 Tbsp cinnamon
1 Tbsp dried ginger
1 Tsp nutmeg
½ tsp cloves
 
Combine
 2 eggs or equivalent in egg whites
1 Tbsp vanilla
¼ cup olive oil
½ cup Greek yogurt
½ cup molasses
½ cup agave nectar or maple syrup
1 large can of pumpkin puree (29 oz)
 
1. Mix wet into dry ingredients. Let the mix sit for at least 5 minutes so oats can soak up moisture - this will produce a nice texture and a good crown to the muffins.

2. Fold in 2 ½ cups chopped walnuts or pecans (optional).

3. Spray muffin tins with oil, or butter them and spoon in batter. Makes 18-24 muffins with nuts, 15-18 without.

4. Bake 30-35 minutes until brown on top.

5. Let them cool in the pans 5 minutes, then remove from pans.
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Stuffed Pepper Stew (Missi)                                     

10/2/2015

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Ingredients:
​
​14.5 ounce can of stewed tomatoes
14.5 ounce can of diced tomatoes
2 lbs of ground turkey (original recipe calls for 1 lb but my family likes the meat so I double it)
2 green peppers seeded and diced
2 tbsp + 2 tsp dried chopped onion (or half of a fresh onion)
1 clove of garlic diced or 2 tbsp garlic powder
2 tbsp of season salt
3-4 cups low sodium chicken broth (as needed)
1 1/2 cup cooked brown rice
15 ounce can of french onion soup(optional)
15 ounce can of tomato soup
 
Instructions:
 
In crockpot add tomato soup, french onion soup (my family doesn't love onions so I strain out the onions in the soup and just use the broth), both cans of tomatoes, onion, garlic and season salt.  Stir to incorporate.  
 
Add the cooked ground turkey ( I brown in a skillet with a little bit of olive oil and drain excess fat prior to adding to crock pot) Stir to incorporate.  
 
Add enough of chicken broth to completely cover ingredients.
 
Put lid on and cook on low for 4 hours or high for 2 1/2-3 hours
 
At the end of cook time add the cooked rice (I use instant rice but you can use whatever you like).  Stir to incorporate.
 
Let this cook an additional 3-4 hours on low or 2 hours on high.  
 
If you want this to be thinner like soup add more chicken broth when you add the rice.  If you want it thicker omit extra chicken broth and take lid off last 30-45 minutes of cook time.  

Click here to print recipe
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Banana Muffins - healthy and moist

2/20/2015

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Moist and delicious banana muffin recipe that has healthier fats and sweeteners and can be easily made gluten-free. Easy to make!

Preheat oven to 400°
Prep time: 10 minutes

Cook time: 20 minutes

Ingredients

5 ripe bananas, smashed (or use mixer)
1/3 cup plain, fat free Greek yogurt
1/3 cup raw honey, molasses, or pure maple syrup (molasses makes it taste differently, but good if you like molasses – my favorite is maple syrup)
1 egg, beaten or 3 Tablespoons egg whites
1 teaspoon vanilla
2 TBSP extra virgin olive oil
1 tsp baking soda
2 tsp baking powder
¼ tsp dry ginger
¼ tsp nutmeg
1 TBSP cinnamon
1 ½ cups oatmeal (“1 minute” is best)
1 cup flour (whole wheat, or to be gluten-free, some combo of brown rice, coconut, quinoa or chick pea flours)
1 cup chopped walnuts (optional)


Directions

1. With a wooden spoon or mixer, mix wet ingredients - mashed bananas, yogurt, sweetner, egg, oil and vanilla - in a large mixing bowl.

2. Sprinkle the baking soda, baking powder and spices over the wet ingredients and mix in.

3. Add the flour(s) and oatmeal, mix gently.

4. Fold in nuts.

5. The muffins will have a better crown to them of you let the batter sit for 5 minutes before cooking (to give the leavening time to work, and the oatmeal time to soak up the moisture).

6. Spray muffin pans with olive oil.

7. Spoon mixture into muffin tins.

8. Bake for 20 minutes on middle oven rack.

9. Cool for 5 minutes before removing from pans.
​
Yield: Makes 18 muffins, 14 with no nuts.

Revised from: Simply Recipes
http://www.simplyrecipes.com




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Black Bean Soup

2/20/2015

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Ingredients:

4 cups chicken stock*
3  28 ounce cans of black beans
2 red bell peppers
4 carrots
1 jalapeño pepper (2 if you like really spicy soup)
1 medium large Vidalia onion
1 bulb of garlic (2 – 4 cloves if you’re not a garlic lover)
1-3 TBSP cumin, depending on your taste
1 TBSP ground black pepper

 
Directions:  

Rinse beans under cold water and empty into a large crock pot.  Add chicken stock, finely
chopped peppers, shredded carrots, minced jalapeño, chopped onion and garlic (use food processor for faster prep time).  Add cumin and black pepper.  Mix all ingredients together.  Cover and cook on high for 4 – 6 hours.  Uncover and mix with immersion blender to desired consistency.


 Crock pot temperatures vary so I would try the soup after 4 hours, before using the immersion blender.  If you are satisfied with the texture, blend and enjoy.  You can also leave the soup on “warm” in the crockpot once it is done until you are ready to eat. 

 Black bean soup freezes really well so I often make this large batch and freeze some so I don’t have to make it the next time I want it.  If you’re not interested in freezing soup, cut the recipe in half.

 

*See homemade chicken stock recipe to make your own or choose a low sodium store made version but read labels carefully and avoid any that contain MSG.

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Homeade Chicken Stock

2/6/2015

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Ingredients:

1 whole cooked chicken carcass with the meat removed
1 large onion 
1 bulb of garlic (2-3 cloves if you’re not a fan of garlic)
3 stalks of celery 
2 carrots
1 TBSP each: parsley, oregano, basil 
2 bay leaves
Salt & pepper to taste

Directions:

1.      Fill medium large stock pot with water and add chicken carcass.  
2.      Wash onion, garlic, celery, and carrots with the skins on.  
3.      Cut onion into quarters. 
4.      Cut the end off the garlic bulb and cut the rest of the bulb in half.  
5.      Cut celery into thirds (including the leafy stems at the ends) and cut the carrots into 2” pieces approximately.  
6.      Add all vegetables and seasoning into the water.  
7.      Cover and boil on bring to a boil.  
8.      Reduce heat and boil on low heat for approximately 12 hours.  (Make sure it is a very gentle boil or too much of your stock will evaporate.)  
9.      Drain soup through a colander into a new pot and you have an amazingly healthy chicken stock that tastes delicious.  

You can use the stock immediately of freeze for later use.  I typically store in 3 cup containers (about the size of a large yogurt container) and will put a sticky note on top with the date I made the soup.  
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    Wendy McGannon, Ed.D.
    ACE Certified Personal Trainer PN Certified Nutritional Coach

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