Autumn's Tricep Workout

I love different and creative ways of working out muscle groups.  Switching exercises up keeps your body guessing and helps you from hitting the dreaded plateau!  I just did this workout from the creator of the 21 Day Fix and it was pretty awesome, even though my triceps are HATING me right now.  It hurts to type this, but it is worth it to share this fun workout!

Coconut Chocolate Chip Oat Muffins

These are soooo yummy hot out of the oven.  This has now become my favorite muffin recipe!

Coconut Chocolate Chip Oat Muffins

1 cup whole wheat pastry flour
2/3 cup oat flour (ground up rolled oats)
1/3 cup rolled oats
1/2 tsp baking soda
1 tsp baking powder
1/2 tsp salt
1 large egg
1/2 cup honey
3/4 cup coconut Greek Yogurt (I used Chobani)
   ----or----
    1 tsp coconut extract + 3/4 cup plain Greek yogurt
1 tsp vanilla extract
1/3 cup coconut milk
1 cup semi sweet or dark chocolate chips
1/2 cup shredded coconut (for topping)
Coconut oil cooking spray

1.  Preheat oven to 425*F.   Spray muffin pan with coconut oil spray (I used a mini silicone muffin pan).
2.  In large bowl, mix flours, oats, baking soda, baking powder, and salt.
3.  In bowl of mixer, mix egg with honey.  Add yogurt and beat until combined.  Add vanilla and combine.
4.  Add flour mixture and coconut milk to sugar mixture, alternating between the two until combined.
5.  Gently fold in chocolate chips.
6. Add mixture to muffin tin, almost filling each cup.
7. Sprinkle with coconut.
8.  For mini-muffins, bake for 14 minutes or until lightly browned.  For regular muffins, bake 16-20 minutes.

Enjoy!!! I know I did!



 

Coconut Cashew Butter

I am sharing this recipe with you the day after I tried it.  This rarely happens, as I usually don't get around to posting the recipe until enough people ask for it or I have some extra time.  Extra time?  Ha!  What is that?  However, this recipe was so very delicious, I had to share right away!  I recommend serving warm and fresh on a piece of toast.  I tried mine on Ezekiel raisin toast.  What a treat!  Enjoy, friends!

(adapted from The Suburban Soapbox and Vitamix Whole Foods Cookbook)

Coconut Cashew Butter

2 cups raw cashews
1 1/2 cups unsweetened coconut flakes/chips

Directions:

1.  Preheat oven to 325*F.
2.  Place parchment paper on baking sheet and cover with a thin layer of coconut and cashews.
3.  Place in oven and bake for 15-20 minutes until light to golden brown.
4.  Let cool completely.
5.  Put in Vitamix or other high-powered blender.
6.  (On Vitamix)  Select Variable 1, then turn on machine and quickly increase speed to Variable 10, then to High, using tamper to press ingredients down towards blade.
7. Blend for 1 minute until you hear a high-pitched chugging sound.  Butter will flow freely through blades and resemble peanut butter texture.  Stop machine.
8.  Store in an airtight container for up to three weeks in fridge.

For mason jars to store the butter in (affiliate link): 

Coconut Lime Smoothie

For those of you with Instagram, follow me!  Click the button on the side of my blog to follow me @witnessmyfitnessdotorg.  I post a plethora of recipes, meal ideas, and workout ideas!  This recipe is one of the many.  I will be posting more to my blog as well.  This smoothie has a great balance of creamy, sweet, and tangy!  I loved it!


Coconut Lime Smoothie 

1 cup light coconut milk 
1/2 cup water
2 scoops unflavored whey protein 
2 Tbsp Chia Seed or Flax Seed
1 very ripe banana
2 Tbsp lime juice 
1 1/2 tsp lime zest
2 cups frozen spinach
Ice- as needed

Place in blender in order listed. Blend until smooth. Serves 2. Enjoy!

Chicken Vegetable Soup

It's a good day for soup!  Here is a yummy recipe that I came up with a few weeks ago.  Simple and delicious!  

Chicken Vegetable Soup

(All vegetables need to be chopped)

Serves 6-8

4 cups chicken broth or stock 

6 small red potatoes 

3 large carrots 

1 sweet onion 

4 celery stalks 

1 cup of frozen or fresh corn 

1 head of broccoli 

2 red peppers 

1-2 zucchini or yellow squash 

Salt  

Pepper 

Trader Joe's "21 Season Salute" (or other salt-free seasoning) 

1 1/2 - 2 cups cut up or shredded cooked chicken 

Method:  

1. Add broth to large pot or crockpot. 

2. Add potatoes, onion, carrots, and celery. Simmer. 

3. After simmering for 10 minutes, add all other ingredients. Add salt and seasoning to taste. 

4. Simmer covered until veggies are tender. If using a crockpot, simmer on low until veggies are tender, then turn to warm.

*Freezes great for prepped meals!

Speaking of soup, are you in need of new soup bowls?  I sure am!  These are cute! 

(Affiliate link)