Thursday, 17 September 2015

Chocolate & Salted Caramel Overnight Oats

"Oh I, I just died in your arms tonightttttt.....". (Thank you Cutting Crew)  Yep I sang that after eating this for brekkie earlier this week.  Dead.  Died.   It was THAT good!

This is freaking fast to whip up and even better to savor in the A.M.

Here is what you will need:
1/2 cup unsweetened cashew milk (or milk of your choice)
1/4 cup 0% greek yogurt
1 Tablespoon cacao powder 
1/2 scoop vanilla protein powder (if you have another flavor that marries well, please feel free to use it)
1/2 cup old fashioned oats
splash of Salted Caramel sugar free syrup (OR use a splash of caramel extract, a dash of Himalayan Pink salt and one packet of Stevia)

Add all ingredients to bowl, mix til blended then cover and refrigerate overnight.  Stir gently in the morning, top with 1 teaspoon of mini chocolate chips (I use Lily's) and dig in!

What is your favorite breakfast?  I'd love to hear in comments!


Pumpkin Spice Mug Cake

This was SO darn perfect for a little bit of a sweet tooth craving, while still staying within the parameters of my nutrition plan. Yep, Oh Happy Freakin' Day!  Healthy is NOT boring my people!

First you are going to need a Hugh Jass mug, and give it a light mist of coconut oil. 

Then add all these ingredients to the mug:
1 Tablespoon oat flour
1 Tablespoon coconut flour
1 Tablespoon almond flour
Small sprinkle of each: cinamon, nutmeg, ginger & cloves
dash of salt
1/2 teaspoon baking powder
1 heaping Tablespoon pumpkin puree
1 large Egg white
1 Tablespoon of cashew milk (or milk of your choice)

1.  Mix all these together til smooth.
2.  Drop in the center 1 teaspoon of almond butter and push it down into batter.
3.  Top with one teaspoon of mini chocolate chips (I use Lily's)
4.  Microwave for about 45-50 seconds.
5.  Inhale.  Smile on the inside.  You are welcome! :-)


Sunday, 6 September 2015

Pumpkin Spice Chocolate Chip Baked Oatmeal

Ahh there is nothing more warming to the soul than the very first Pumpkin Spice Chocolate Chip Oatmeal of the fall season!  It makes me happy!  :-)  Paired with a kick ass mug of Caramel Macchiato coffee with coconut oil (see how I make it here) and this is the recipe for a perfect Sunday morning! 

Pumpkin Spice Chocolate Chip Baked Oatmeal

Makes 1 serving


1/2 cup dry oats
1 cup water
1/8 t. baking powder
1 t. vanilla extract
1/4 cup cooked pumpkin
2 T. DaVinci sugar-free Dulce de Leche syrup (or any sweetener of your choice)
sprinkle of pumpkin pie spice
sprinkle of cinnamon
1 T. mini chocolate chips


Mix the above in a sprayed oven-proof bowl. Sprinkle on chocolate chips. Bake at 350 for 30 minutes.  Let cool for about 10 minutes then dig in! 


Saturday, 5 September 2015

Kicked Up Zucchini Boats

I was wanting to whip up a boats recipe for 3 days and was trying to find one that I saw on someone's Facebook wall.  I had no luck and grew impatient, so I whipped my own concoction up. It.  Was.  WICKED!

If you are 21 Day Fixin' it, here is the breakdown for each 1/2 of the boat, based on the size zucchini I chose:
3 GREEN (salsa & zucchini) homemade salsa is all veggies, no sugar, FYI
1 BLUE (cheese)
1 RED (turkey filling)

So here is the down low on ingredients and prep.  First preheat your oven to 400 degrees.

You will need:  

Turkey taco filling (see below)
Shredded cheese of your choice
1 large zucchini
Wendy's Bitchin' Salsa (click link for recipe)

1 pound ground turkey
1/2 medium onion, diced
2 cloves of garlic, minced

Put these in a fry pan over med high heat to start to sautee then about at the 1/2 way done point I just threw in these spices:
Chili powder
smoked paprika
Sea salt
fresh cracked pepper

I did not measure, but I will say about 1 teaspoon of each for estimation sake.

Finish frying til meat is fully cooked.  Remove from heat. 

Cut zucchini in 1/2 lengthwise and with a melon baller (a spoon will do too), scrape the soft inside seedy part out.  The nastiest part...haha!!  Spray a baking dish with olive oil.  Set the zucchini in pan skin side down, and give the 2 halves a light mist of olive oil.

Take about 1 1/2 cups of your turkey taco filling (yes there will be some left over...make a salad with it tomorrow!) and put in a bowl with 1 cup of Wendy's Bitchin' Salsa.  Mix together and divide mixture between the two zucchini halves.  

Cover with foil and bake in oven for 25 minutes.  Remove foil, sprinkle with cheese and return to oven, uncovered for the last 5 minutes.  Remove from oven and TOTALLY dig in and enjoy! 


Wednesday, 29 July 2015

Wendy's Bitchin' Salsa

Ok, there is nothing more tantalizing to the taste buds than a batch of fresh salsa.  When I was in Mexico at Christmas I ate copious amounts, every.  Damn.  Day!  

So this lead me to think if I am having it fresh here, why I am I eating it from the jar at home?  So, now I make this often and in fact still eat copious amounts.

This is my base recipe, but it is even more amazing with pineapple and 2 weeks ago a freind made a similar recipe with nectarines.  HELLLOO , bring on the yum!!

It takes almost no time to whip up and the results will have you coming back for more!  Enjoy!

Here is my recipe:

1 container of mixed cherry tomatoes, quartered
about 2 TBSP chopped cilantro
1-2 jalapenos or serrano peppers, diced finely
2 cloves garlic, minced
Red onion, about 1/2 cup, chopped
fresh cracked pepper & sea salt to taste
the juice of one lime
a generous dash of Breakfast Kick ( the link and you can get some too!!)

Mix all ingredients gently together.  This is best when flavors can marry for a few hours or overnight! DIG IN!




Thursday, 21 May 2015

Seeing Clearly Now

Stretch marks. Seemingly the bane of every woman's existence right?

It was for me something that really bothered me for years. Every time I even thought about putting on a bikini I assumed every person around would be looking at me. They were in fact not. They were, like everyone else, concerned with themselves. No one was judging me. Just me all by my lonesome judging myself.

I figured my husband wouldn't be attracted to me because I just didn't have a perfect body. I mean really how sexy can stretch marks on the thighs & tummy possibly be? Plus add in the skin that just isn't quite where it used to be.

I could not have been more wrong in my assumptions.

My husband never ONCE told me he wasn't attracted to me and never pointed out a single stretch mark. It was all in my head. In fact he still tells me to this day that I am more beautiful now than I ever have been. I can bet your husbands or wives are thinking just the same thing.

This past week there have been so many posts, for some weird reason regarding women and stretch marks. And thinking they need to be perfect. It compelled me to put this out there.

It took me a long time to get past the stretch marks, I am not going to lie. I lived a good portion of my life trying to be the perfect version of me in every aspect. I was Martha Stewart in the kitchen. Bob Vila when it came the house. The girl who would never go to the grocery store without make up and full Vogue ensemble. Seriously. Didn't everyone strive for that?


It was really about 6 years ago that I had an epiphany when it came to my mind, my body and all of this senseless shit that I kept telling myself. I always thought that I just wasn't good enough. That I had to do my best to be perfect for everyone in all aspects of my life to prove I in fact WAS.

I am so so happy that person does not exist anymore. I woke up one day and decided that I was in fact MORE than good enough. I didn't have to be airbrushed and photo shopped. I decided that because I had these stretch marks they would serve as a reminder for the two amazing human beings that I brought into this world. Life is about so much more than worrying about perfection. Right now if I don't have my pants on inside out it's a good day.

Good Lord the pressure I put on myself for so damn many years. Only because I thought everything had to be that way, that everything had to be picture-perfect & magazine quality, right down to my body.

So this is the deal with me right now. I have stretch marks. I have skin that belongs to a 46-year-old woman and not a 25-year-old. My house looks like a dung hole today (tomorrow it might be better) but today totally in upheaval. I went to the grocery store, a massage and the post office with no makeup on and wearing yoga pants. No retinas were burned in the process.

You can bet your ass that I will be wearing that bikini on my next vacation, just like I did in Mexico at Christmas. I rocked it out and I will continue to, stretch marks and all. And funny enough, not one single fuck was given! #truestory

We all have scars and blemishes and imperfections but it is truly all those combined in that wonderful package that makes us unique. And real. And it gives us the most amazing stories to tell about our journey and this crazy little thing we call "living life".

I have stretch marks.

No retinas will burn today.

Tuesday, 12 May 2015

Peanut Butter Marshmallow Coconut Protein Fudge

OK so this is going to be the easiest recipe. EVER.  Ready?  Wait for it......

You might want to play around with protein powders but I used Trutein.

1 scoop Peanut Butter Marshmallow Trutein protein powder
1 Tablespoon of Coconut Manna (I used Nutiva..I melted in the microwave for about 15 seconds, power level 8)
A bit of cashew milk to mix, if needed.

Mix together, put in a small greased dish (think fruit bowl size).  Throw in the fridge to cool.

I used half as one serving.  

Seriously.  AMAZE.  ING. son ate the other half and asked if there was more.  I think I am trying Red Velvet next.

You are welcome.   

Avocado Cilantro Lime Sauce

I was in town last week food shopping and I ran across one of my fave demo ladies in one of my favorite food stores.  I used to be in food brokerage and she always loved to talk to me and she thought I was her boss!  LOL.  She used to demo many of the products I handled accounts for & she always kept me entertained.

I digress.

She had a little salad station set up and was demoing 4 yogurt based dressings, one of which was a Cilantro Avocado based.  So to make her happy I said of course I will try a sample.  I had 2 forkfuls and it was enough to tell me I loved the flavor combo, but that I could make it better myself at home.

And that is what I did.  Feast your eyes on THIS:

So I whipped this recipe up and it literally only took a few minutes to do.  This is a new fave at our house.

Kept thick it is a fantastic option for burgers and wraps.  Thinned out a bit with just water makes it perfect as a salad dressing or on tacos.  I LOVE this recipe.  Did I already say that?  Shaaaa, baby!  It's the little things that make me happiest!

Here is what you will need:

1 ripe avocado
Juice from one lime
1 clove of garlic
1/3 cup cilantro leaves (stems removed)
1 teaspoon of honey
1 teaspoon olive oil
Himalayan Pink salt to taste

Blend all ingredients in food process or in blender til smooth.  If you want it thinner add a bit of water an blend again .  Adjust seasonings to taste.  

PS:  You might want to double this.  Or triple it.  Just an idea.  ;-)


Thursday, 7 May 2015

Coconilla Shakeology Balls

This was one of those creative moments that just kind of worked!  I was whipping up some recipes for the new gym grand opening and just started throwing ingredients in a bowl and then THIS happened.  Hello, MAGIC!  I introduce to you the Coconilla Shakeology Ball!

It is pretty easy to get these whipped up.

Here are the ingredients:
1/4 cup almond flour
1 scoop Vanilla Shakeology
3 Tablespoons coconut flour
2 cups unsweetened coconut

Mix dry ingredients together then add:
1/2 cup almond butter
1/2 cup coconut oil, melted
1/2 cup honey

Extra ingredients:
Lily's chocolate chips to top balls with

Mix well.  Adjust accordingly adding a smidge more coconut flour or honey as needed if less/more dry.
Roll into small balls, about 1 inch in size.  Press 3 mini chocolate chips into the top of each ball.  Store in fridge or freezer.  

These were a HUGE hit in my house and at the gym gran opening.  Enjoy!  :-)


Tuesday, 5 May 2015

Red Velvet Coconut Flour Pancakes

These were so darn amazing!  They take less than 2 minutes to whip up and they totally deliver every time.

PSSstttt:  You are welcome.  :-)

I could definitely eat these every day!  NOMSSS!!

Here is the recipe:

2 tablespoons oat flour
3 tablespoons of coconut flour
sprinkle of salt
1/2 teaspoon baking soda
2 packets of stevia
1 tablespoon cocoa powder

Mix all dry ingredients together, then add in :
1/4 cup 0% greek yogurt
1/4 cup egg whites
 little splash of red velvet bakery emulsion (I found this randomly at Winners)

Mix together for about 15 seconds..mixture will be SUPER thick.  Do not add extra liquid.

Spray a pan over med high heat with coconut oil.  Divide batter to make 3 pancakes.  Use the back of spoon to flatten them down a bit (they will rise and be fluffy!).  BE PATIENT! You also may want to adjust the temperature down if it is getting too hot. Do not try to rush flipping these.  AND the pancakes are super delicate, so using a thinner spatula is ideal to flip.

Top with your fave nut butter and syrup (I use Walden's).  Stick the forchette in and enjoy!!


Thursday, 16 April 2015

Chocolate Chia Protein Pudding

I frigged around with this recipe for 3 days.  Too much liquid, not enough chia...and so on.  Day 3 was a charm and this is totally perfect now and SUPER easy to whip up.  And some extra protein and super foods to your day with this creamy concoction of delirium! :-)

Here is the recipe:

1/2 cup water (you can use almond, coconut, hemp, etc milk)
1 Tablespoon whole chia seeds, not ground
1 scoop protein powder (I used Trutein Vanilla)
1 Tablespoon unsweetened cocoa powder
splash of caramel extract (that is just what I felt like can leave it out or experiment with others)

Throw everything in a bowl, whisk for about 30 seconds and refrigerate for about 2 hours.  It will thicken during that time.  Grab a spoon, dig in!!

PS:  I topped my pudding with 1/2 tablespoon of Lily's Chocolate chips.

You are welcome, BTW!

Want to see a quick video on how I threw it together?  Watch here:


I hope you enjoy this recipe as much as I do. Have you ever tried Chia pudding before and if so, what did you think?


Sunday, 12 April 2015

Wendy's Guacamole

It is truly hard to believe that just under a year ago I despised avocados.  I mean literally was grossed out by them.  Now I am seriously reformed and could happily eat it every day.  Here is my recipe.  It is easy to whip up and I make it pretty much once a week here at Kennedy Central!


2 avocados
splash of lime juice
Cumin to taste (I use a few teaspoons)
chopped red onion (about 1/4 cup)
2-3 cloves garlic
Dash hot sauce
sea salt and fresh cracked pepper
4 chopped sundried tomatoes
I also throw in a few grinds of this Mexican Chipotle spice blend I have but Epicure Guacamole Dip mix is also deelish in there for extra kick. 

Mash avocados with a fork, throw everything else in the bowl, mix and let flavors marry for about an hour before serving.  Inhale~!!

To be honest I really do NOT measure, I just taste and adjust accordingly!


Chocolate Coconut Peanut Butter Cream Cheese Stuffed French Toast

Sounds lethal, doesn't it?  Au contraire. This was totally easy, and pretty darn healthy and on plan except for the carbs which I am not supposed to have for brekkie because I am carb backloading. But having said that it was Easter and I have been planning this one for several weeks. It was everything and MORE!  :-)


  • ½ cup low fat/skim milk (I used Almond Coconut milk)
  • 2 tablespoons unsweetened cocoa powder (or dutch cocoa powder)
  • 2 packets of stevia (I used Krisda Cafe Vanilla)
  • 1/4 cup of egg whites
  • 1 teaspoon pure vanilla extract
  • 4 slices of your bread of choice (I used ancient grains)
  • unsweetened coconut to crust french toast in after dipping in egg mixture
Peanut butter cheesecake filling mixture:
  • 1TBSP PB2 (powdered peanut butter)
  • 3 tablespoons 5% (or reduced fat) cream cheese, at room temperature
  • 1 tablespoon maple syrup
Extra PB2 for drizzle
  1. Whisk together the milk, cocoa powder and stevia.   Add in the egg whites and the vanilla, and continue to whisk until everything is combined. Set aside.
  2. Combine all Peanut Butter Cheesecake ingredients together and mix until smooth. Divide the 'cheesecake' mixture between two pieces of bread, and spread them with the mixture. Top with remaining bread slices; dip each 'sandwich' into the chocolate egg wash; turn to evenly coat.  Then after that crust each soaked side of bread in the coconut.
  3. Heat a nonstick pan/griddle over medium heat and lightly grease with coconut oil (or whatever you choose to use here)
  4. Fry on both sides until a darker brown and firm to the touch on the outside, and cooked through.
  5. I drizzled mine with a little PB2 mixed with water, but you can add you favorite sauce or toppings.
  6. Dig in and enjoy!!

Recipe adapted from Cafe Delites:

Thursday, 2 April 2015

"I am Breaking Up With Winter" GIVEAWAY!!

GIVEAWAY!!! Since spring has sprung (FINALLY!!) I wanted to celebrate and share some fitness and health love!

PLUS April is also my birthday month and I want to celebrate by giving a gift to YOU by sharing some of my favorite products with you.

There is no better motivation to get whipped into shape than warm breezes and hot summer nights being just around the corner. I love doing things like this and hopefully this will serve to inspire someone to make some fantastic life changes.

EVERYTHING you see is included in this amazing giveaway & just ONE follower will win it all. This basket is valued at over $110.00.
The winner will receive the following :
1. Leggings (one of my fave things ever!)
2. 2 Single serving packets Shakeology (Yes, I drink it every day)
3. Resistance Band
4. 2 Cookies 'N Creme Quest Bars (also, my fave!)
5. Weekly planner & pens
6. Shakeology shaker cup
7. The COMPLETE 21 Day Fix Extreme program including:
*all workouts/DVDs
*Portion Control Containers & Workout Schedule Guide
*Full Nutrition Guide/recipe book
*My coaching services for FREE!
MUST FOLLOW ALL THE RULES to win!! The Contest runs until April 5th at MIDNIGHT, the winner will be chosen at random & be announced on April 6th!
Contest is open to US & Canada ONLY. Must be 18 years of age or older!

To ENTER you MUST do ALL 4 of the following steps:

1. Be sure to follow me @subjecttofire on Instagram and LIKE my Facebook page
2. REPOST/SHARE this pic with friends (make sure the post is public so I can see it).
3. Friend request me (I will be checking) if we are NOT already Facebook friends here:
4. Comment below, “I WANT to win” and then tag 3 friends.

GOOD LUCK everyone!!
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