Sweet Potato Brownies (A Paleomg recipe macro-fied!)

I was craving something sweet, but after making several batches of the real deal chocolate cookies, I decided I needed to lay off the sugar! I found these brownies via Paleomg, they are all good-for-you ingredients so I thought i’d give them a try!

These brownies are delicious! However, I made a rookie mistake and grabbed a yam instead of a white sweet potato at the store! I think this made a huge difference, because yams are much more moist and watery than a white sweet potato, so my brownies never totally set…. still super tasty though, so I think you will love them!

The macros are higher in fat, but this just means they are super satiating and a little serving goes a long way! I’m not saying you aren’t going to want to eat the whole pan… but you won’t regret making this delicious treat!

Ingredients

  • 1 Sweet Potato (mine was 500g)
  • 1/4 cup Coconut Oil, melted
  • 1/3 Cup Honey
  • 1/4 tsp Vanilla extract
  • 3 Eggs, whisked
  • 3T Coconut Flour
  • 2T Unsweetened Coco Powder
  • 1/4 tsp Baking Powder
  • 1/2 cup Chocolate Chips
  • 1/4 tsp Cinnamon
  • Dash of Salt

Directions

  • Preheat Oven to 425, Bake Sweet potato for 30-40 minutes, until soft. You can microwave as well!
  • Reduce heat to 350.
  • Grease a 8×8 baking dish
  • Mash your potato in a large bowl
  • Add in all of your wet ingredients, mix well
  • Add in dry ingredients, combine.
  • Pour in your dish, weigh out your total batch in ounces.
  • Set your servings in your recipe to total ounces (this way you can weigh out by ounce, how much brownie you want to eat!)
  • Back 25-30 minutes.
  • Let cool, enjoy!

Macros per 1 ounce: 1.6P 11.3C 5F

Things I’m Loving During Quarantine!

How are you holding up with quarantine life?

Covid-19 has definitely thrown our world for a loop & it is making daily life & routine look a lot different for most of us.

It’s easy to get wrapped up in the negativity, become anxious about where this is leading & feel more stressed on a daily basis due to the unknowns & change in day to day life right now.

BUT…

Stress, anxiousness, negativity, fear… those are all valid & real feelings, but it is our choice whether we give into those feelings & let them rule our life.

I find it much more helpful to focus on what I can control, on what makes life GOOD right now & how I can be healthier for myself & for those around me!

Being cooped up at home truly can be an awesome opportunity to focus on our health, create new schedules & habits that will cultivate a healthier normal for us!

Here are a few things i’m loving right now that I feel add to my health & some that just make me FEEL good!

 

Juice Press! 

It’s super affordable & there is nothing like juice straight from the fruit! I can’t begin to tell you how much more flavor & freshness you get from juicing versus store bought juice. This is perfect for straight juice, to use juices in cooking or, if you are craving a cocktail, this will take your beverage to the next level & save a ton on added sugars! Seriously, you won’t regret this purchase!

Zulay Juicer

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SPROUTS!

Sprouts are an amazing way to get an insane amount of micronutrients in your day! Especially right now, when we need to bulletproof our bodies by getting as much vitamins and minerals as possible, adding sprouts is a super easy way to do that! You can usually find them at your local grocery store, but right now would be the perfect time to grow your own! Plus, it’s easy and WAY more cost effective. This kit is only $16 & one container of sprouts at the grocery store is usually $4-$5!

Easy Sprout

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Spirulina

This is another easy way to get in micronutrient! This greens powder is equivalent to getting 3-4 servings of fruits & veggies, is an antioxidant protectant, anti-aging, immune defense & great for overall health. It’s a concentrated power & can be thrown in your fresh juice you squeeze with that new juicer, water or a smoothie!

Spirulina

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 Pasta

Since we are trying to minimize how much we leave our homes, using foods that have a little longer shelf life can help that! These are a few pasta’s we love that are a great alternative to your basic wheat or flour pasta. They also have a much higher protein content than your normal pasta. Mix with veggies, some lean protein and seasonings and WA-LA! Delicious meal for the whole fam!

Banza Chickpea Pasta

Explore Red Lentil Pasta

Trader Joes Black Bean Pasta

Edamame Pasta

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Flex Fuel’s Private Facebook Group!

But seriously, we just launched an updated version of our private group & we are LOVING it! The added content & involvement with our group is so fun! Community & accountability are more crucial than ever right now & this group with offer just that… and so much more! Here’s what the group includes:

1 Zoom call a month- Happy hour w/ us, the 1st Thursday to set intentions & goals for the month!

3 LIVE workouts a week

A printable calendar with weekly, measurable goals

1 new, members-only recipe a week

-Education, guidance & support from us regarding nutrition & fitness

1 Monthly Giveaway @ the end of each month ($30 minimum value!)

If you’d like to be a part, just head to the link below and get signed up, we would LOVE to have you!

Flex Fuel Exclusive

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Sunless Tanner!

I don’t know about you, but being cooped up at home can leave me feeling like a couch potato… & pasty white! Straight up sunless tanner is great for an instant tan, but I have been loving this gradual tan lotion. It gives a nice little glow, it’s never streaky & actually smells good! Trust me when I say I’ve tried A LOT of sunless tanners and gradual tan lotions & this one is awesome & worth spending a little more on! It’s super light and will save you from feeling like Casper the friendly ghost!

Tan- Luxe Gradual Tanning Lotion

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Colored (or not!) Dry Shampoo

Got roots?! A lot of you ladies may be having to go extra long between appointments & seeing your stylist, as an ex-hairdresser, I love some good looking hair! This dry shampoo comes in a colored option & will disguise those roots peeking through! If you don’t need a color touch-up, you can also use it to keep your hair fresh between washes. It’s a great time to show your hair some extra love & skip on washing & styling as often!

*pro-tip: if you do skip washes, brush your hair well, from the root down to disperse your natural oils throughout, then spray on your dry shampoo!

I’ve used a lot of brands, & this brand is affordable & effective!

Batiste Dry Shampoo

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Charcoal Face Mask

Of course you need a face mask! Spending more time at home means you have time to slap that on and give your skin some lovin’!  Charcoal will help keep skin clear, moisture & keep you feeling fresh! Come on, girl, treat yourself!

Dead Sea Mud Mask

 

I hope quarantine is treating you well!

Love,

Katy

 

 

How to Create a Bulk Recipe & Calculate the Nutrition Facts

When it comes to cooking for your whole family or even just cooking in bulk to prep for the week, using the My Fitness Pal recipe feature can make your life a million times easier! I start with a simple recipe to show you how to use it! Be on the lookout for more videos to come, with various recipes, so you can get really comfortable with how to use it!

Follow the link below to watch and don’t forget to LIKE & SUBSCRIBE to our Youtube channel so you never miss a new video!

How to Create A Bulk Recipe & Calculate the Nutrition Facts

Shepherd’s Pie (resourceful & macro friendly!)

Shepherd’s Pie

This version is so easy to make, filled with nutritious ingredients & you can make it with ingredients that have a little longer shelf life, so if you’re running low on fresh foods, you can bust out the canned & frozen ones!

Ingredients

For the Topping:

  • 1.5 lbs Golden Potato
  • 2T light Sour Cream
  • 3/4 Cup Bone Broth
  • Salt & Pepper

For the Filling:

  • 1lb 93/7 Lean Ground Beef
  • 1Cup Bone Broth
  • 2T Whole Wheat Flour
  • 3oz Frozen Peas
  • 3oz Carrots, diced
  • 1 Medium Onion (mine was 200g)
  • 8oz Mushrooms, diced
  • 1T Worcestershire Sauce
  • 2T Tomato Paste
  • 2 Cloves Garlic
  • 1t Thyme
  • Salt & Pepper to taste

Directions

  • Preheat Oven to 400
  • Brown beef over medium heat
  • Boil potatoes
  • In a separate pan, cook onion & garlic
  • When tender, add the remaining veggies
  • When carrots are slightly tender, add broth, seasonings, tomato paste. Mix well then mix in flour.
  • Strain potatoes, mix in sour cream & broth, mash well.
  • In a casserole dish, layer meat on the bottom, then veggies mix, then spread potato mixture on top.
  • Bake for 20-25 minutes, then broil on high for 1-2 minutes
  • Processed with VSCO with s3 preset

I forgot to weigh my entire recipe, so I just split it into 6 servings.

macros per 1 serving: 6F 30C 24P

You can easily use whatever veggie variety you’d like, or sub in ground turkey or chicken!

More Healthy Food Swaps!

Here are 3 more simple food swaps you can make to save on calories and improve your health!

Plain ‘ol gummy bears… or any candy for that matter are sugar-laden! These smart sweet gummies have no artificial sweeteners or sugar alcohols and they taste amazing!

Get some for yourself here: Smart Sweets

There are so many, healthier ways to add some sweet to whatever you’re eating or drinking! Pure cane sugar is a thing of the past, next time you want to sweeten up your day, try stevia or monk fruit!

Craving a waffle or pancake? Next time try Kodiak Cakes! They are full of much more wholesome ingredients, are way more satisfying and filling and are packed with protein! Plus all of their flavors are to die for!

Philly Style Stuffed Portobellos

This recipe is super filling and protein packed! Use any variety of protein, I used elk meat but I know not everyone has that readily available, so for this recipe I used sirloin steak. Mix it up with any type of meat you’d like!

Processed with VSCO with fs16 preset

Ingredients:

  • 1lb Sirloin Steak
  • 6T Jalepeno Cream Cheese (or plain & add a jalepeno!)
  • 4T Light Sour Cream
  • 2oz Swiss Cheese
  • 100g White Onion, diced
  • 100g Green Pepper, diced
  • 4 Portobello Mushroom caps, hollowed

Directions:

  • Preheat oven to 400
  • In a pan over medium heat, cook steak in small strips until slightly pink.
  • Add onions and peppers, and innards of the mushrooms you scooped out, cook until slightly tender.
  • In a large bowl mix with sour cream , cream cheese & meat mixture
  • Stuff each cap evenly with mixture & top 1/2 oz swiss cheese
  • Back for 15-20 minutes or until mushroom caps are tender and cheese is melted.

Macros per mushroom cap: 14F 11C 45P

Hearty Stuffed Peppers

Ingredients:

  • 800g or 4 Whole Peppers, topped & gutted
  • 1lb Ground Elk (you can also use beef, turkey or chicken)
  • 200g Sweet Onions, diced
  • 8oz Mini Portebellos, diced
  • 1 Jar Trader Joes Vodka Sauce
  • 2 oz Mozarella Cheese
  • 1 Cup White Rice (or brown or Quinoa)

Directions:

  • Preheat oven to 375 degrees
  • In your rice cooker or Instant Pot (I used instant pot for 8 minutes high pressure) Cook your rice.

  • While rice is cooking, brown onions and meat.
  • When meat has little pink add in your mushrooms, rice and sauce

  • Stuff each pepper with mixture and top with 1/2 ounce mozarella
  • Bake in the oven for 30-35 minutes or until peppers are tender

Macros for 1/2 Pepper:

5.4F 24.4C 20.6P

How to Grocery Shop Like A Boss!

Grocery Shopping can be a daunting task, some of you may have it down, others of you may feel like a lost puppy dog wandering the isles aimlessly, forgetting 10 things you needed because you just don’t even know where to start!

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Wherever you land n the spectrum of grocery shoppin’ skills, we have some tips that will hopefully make things a little easier! Check out at the end of this post we have our easy grocery list and a list of foods that can help break it down even simpler for you!

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🔸Shop the perimeter of the grocery store first: This is where the freshest, simplest foods live & where you want the majority of you food to come from! Think short shelf life! Non processed & minimal ingredients is a great place to start!
🔸Plan your week before you go! Scope out your kitchen on what you have- or don’t, then decide what you want for your meals and snacks. This will keep you focused on what you truly need & keep you from buying unnecessary items!
🔸Focus on proteins, carbs and fats:
-Protein: organic is best! Make sure you are stocked with enough for the week, buying in bulk can be the more affordable way to go! Building your meals around protein is an easy way to start!
-Carbs: Veggies @ at least 2/3 meals a day is a great goal (if not all of them!:)) High quality veggies don’t have a long shelf life, so it can be helpful to keep frozen veggies on hand in case you run out & a mid-week mini trip back to the store if need be to re-stock! Then compliment your veggies with foods like potato, rice, quinoa, beans.
Fats: High quality cooking oils like coconut, olive, avocado, grassfed butter are always good to have on hand. Your protein sources can often supplement some fats for your day as well and high quality fats like avocado, nuts & seeds!
🔸Build your meals as listed above: Protein, carbs and fats made from Whole Foods!
🔸Make sure you are stocked on spices! This is a great way to add zest and interest to you foods & change up the norm.
🔸Try one new recipe a week (or more of you have the time). Plan at the start of the week so you can grab all the things you need when you hit the store!

3 Healthy Food Swaps!

A few more healthy food swaps coming’ atcha!

Ranch dressing: dressing can be a quick way to add up calories or make that fresh salad you made, not so healthy! @bolthousefarms makes great Greek yogurt based dressings that have a fraction of the calories and much, much cleaner Ingredients! ⠀⠀

Pasta: @traderjoes (& a growing list of other brands) make a red lentil pasta that is a great replacement for the enriched flour pastas out there. If you are wheat intolerant, trying out the alternatives pasta is a great way to still be able to eat delicious pasta without the negative health effects! Other options are chickpea black bean or edamame pasta- not to mention these options are usually higher in protein! Or make pasta out of your zuchinni, spaghetti or butternut squash! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

Yogurt: this May appear healthy from the outside, but the yogurt in the left can have as high as 30g carbs & 15+ grams of sugar!! Opt for yogurt with no added sugars or plan yogurt and add your own fresh fruit! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

Meet Kara! (post partum with twins!!)

Checkout our amazing client @_kara_mae_ ! She is 5 months post-partum & fueling her body to take care of her TWIN babies, be a nurse, a girlfriend, mother, Crossfitter & all around just be superwoman!
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