What a satisfying feeling it is starting your week with a fridge full of healthy options to grab and take with you to work. Make life simple, plan your week's food out on your day off!
As I’ve been dealing with some stomach issues, I’ve been making sure to eat plenty of foods that are good for my gut. Which means I’ve been searching for foods that are high in polyphenols (beneficial compounds found in plants) because they feed good bacteria and have been linked to intestinal health.
Chestnuts and currants are two of the highest polyphenol foods you can find. Black currants have 758mg of polyphenols per 100g and chestnuts have a whopping 1215 per 100g.
Chestnuts also have plenty of manganese, vitamin C, vitamin B6, and copper and are low in phytic acid compared to other nuts (47mg per 100g compared to over 1200g per 100g in almonds).
As much as I’d love to roast my own chestnuts, it’s so much easier to buy them already prepared. I found these peeled and cooked organic chestnuts at @traderjoes. They were the perfect salad topper. Though, if you prefer a crunchy snack, definitely find some roasted chestnuts to munch on.
Wasn’t planning on Brussel sprouts tonight, but the bunnies didn’t eat all of them this weekend. (Head over to my IG “life” account @jaimewindrow to see what I was up to this past weekend and how cute these fur balls were).
I had about 12 left? So I made a quick Brussel “chip” dish for each of us to nibble on while the skinless chicken drumsticks were baking!
I didn’t bother with blanching first (which I usually recommend) because there was so few and I was lazy.
• I tore the outer layers off until there were no more to peel and then I quartered
• Tossed and massaged with hands with EVOO, S/P, garlic salt and a dash of balsamic
• Baked in oven in cast iron pan @350 degrees for about 15-20 minutes tossing every 5 minutes
• Cooked until desired crispy-ness, browning etc....
• Dinner was also baked sweet potato and skinless chicken drumsticks with a chili lime seasoning
• I always serve a root vegetable (or grain) on the nights Annabel has long gymnastics training. She needs it!
Happy weekend 🤗 I’m headed to my little brother‘s state xc meet 🏃 he’s a senior so this is his last one 🙀 I’m thinking I’m gonna have one of these sweet potato bowls when I get back 🤔 it’s like 30 degrees which is way colder than any of us are used to so cuddling up with one of these bowls sounds perfect 👌 I better get used to it being cold though because I head to Montana on Tuesday! ❄️⛄️ happy Saturday ☺️☺️ ————————————————
What you’ll need for this sweet potato breakfast bowl 👉 - 1 sweet potato - 1 tbsp almond butter (I used @georgiagrinders)
- splash of coconut milk - 1/4 tsp salt - 1/2 tsp cinnamon (I use @frontiercoop Ceylon cinnamon)
- toppings: banana, @lilys_sweets_chocolate chocolate chip, frozen raspberries, and pb 👉 head over to my blog for the full recipe 🤗 just type “sweet potato breakfast bowl” in the search bar!!!
Happy Friday, Friends! Just sharing this delicious salad I had yesterday for lunch!! 😋 AND a Salmon recipe BELOW 👇that you NEED in your life🙌!!. ..
A few nights ago we got a family meal from Taziki’s (one of our fave Greek restaurants here in Birmingham!) Their family meals are very reasonably priced and great in a pinch!👍
.. .. We had a good bit of leftover Mediterranean salad, so I threw some leftover Pecan Crusted Salmon on top and made it my lunch! The flavors all went really great together! The salad has romaine, red onions, chick peas, roasted red peppers, feta, and pecans with a balsamic dressing!!😋😋😋😋. ..
I shared this salmon a while back, I think 🤔, but it is a “go to” and IT’S THE BOMB! Soooo good! We had it the other night, and it’s a family fave.😃.
It’s so easy! All you do is pulse some pecans in either a blender or a food processor with your favorite spices! I used some Cajun seasoning this time and salt! However, I’ve used all kinds of seasoning (chili powder is a good one) and it turns out great EVERY TIME! The pecan mix makes a crust, so be generous with the spices and seasoning! 👌. Then you pile the pecan mixture on top and bake the salmon ...375 for about 15 min. 🙌🙀. ..
I just love how throwing together leftovers can make the BEST meals!! And, I’m still practicing my pic taking skills I learned from my lesson with @spiffy_eats ...I have much to practice but think this pic turned out pretty good🤗. ..
.. Hope y’all have a great day!! 💕💕💕💕
👩🏼🍳Cooking contest! 🔥
I know we have some good chefs out there! I wanna see what you got! 👀 🥘 🥗
After this morning’s workout I came home and whipped up one of my go-tos: a grain bowl with quinoa, onion, brussel sprouts, carrot, fennel, tomato, beets, Parmesan, AND organic free range chicken from @butcher_box. 🤤
I try to put high quality, nutritious ingredients in my body (except for the occasional 🍩) to help me recover from workouts and get ready for the next one! 🏃🏼♀️ •
1. Post a photo (or video) of your favorite fall food(s) (post or story)- bonus points for sharing the recipe!
2. Tag me and @butcher_box
3. Use #SteepleSquigsContest
One winner will receive their own FREE Butcherbox full of grass-fed beef, free-range organic chicken, and heritage breed pork delivered directly to your door!
Enter now until Thanksgiving (11/22).
Check out www.butcherbox.com/colleenquigley to learn more. (P.s. I get a kickback for everyone who signs up with my link- so thanks in advance for using it if you’re interested in Butcherbox! 😊)
Sweet Potato Toast Obsession!🙌🙌🙌🙌 Gluten Free / Low Carb / Nutrient Dense👍
.. This was lunch!! I have loved the savory sweet potato toast versions for a while 😋💯, so I knew I would love the one with eggs, Parmesan cheese, microgreens and red pepper flakes! However, I honestly did not think the sweet versions sounded very good🤔! I was totally wrong🤷♀️, I may have even loved the yogurt blueberry version more!!! 💯🙌👍Yuuuum!!!!
Sweet potato ➕ scrambled @vitalfarms eggs ➕ grated aged Parmesan ➕ @ironcityorganics microgreens ➕ red pepper flakes.
Sweet potato toast ➕ @icelandicprovisions plain yogurt ➕ sprinkle @frontiercoop Ceylon cinnamon ➕fresh organic blueberries from @sprouts ➕ @manitobaharvest hemp hearts ➕ tiny drizzle of maple syrup. ..
Hope you i’ll have a happy Thursday, friends! What’s your favorite? Sweet or savory?
"My secret weapon, XRCEL, played a huge role in getting this done!!" Congrats to our ambassador, Maggie Aversa-Poniatowski, for running a sub 3:30 at the New York City Marathon, all while putting in 60-80 miles per week training for her upcoming 100 miler! Go Maggie!!!
Quick eats today w/ duck wraps 🦆🌯& sesame slaw 🥗. Sure, making everything from scratch is great most of the time. However today called for store bought roast 🦆, bottled sesame dressing & jarred hoisin sauce 💆🏻♀️. This one was a hit w/ the fam ⛹🏻♂️⛹🏽♂️⛹🏾♂️🐶🐕. #easyeats
Homemde Pumpkin Chocolate Chip Protein Energy Bars!!! 😋😋😋😋 Gluten Free ....sooo yummy! (Swipe for recipe👉). .
Happy Wednesday friends! @morganelizabeth__health and I had the most fun for photography lesson with @spiffy_eats yesterday! There is so much I didn’t know, and I can’t believe how much I learned in just one hour! I need to get cooking so I can practice!!
So, Morgan and made these homemade pumpkin granola bar‘s yesterday morning, … I was wanting to have something that my son could grab and go this week, since he is preparing to run in his state cross country meet this weekend! He is still on a high from winning his sectional meet this past weekend and is super motivated going into state!🙏🙏🙏Let me tell you, these pumpkin bars are so yummy and delicious! So easy! Packed with protein from collagen and peanut butter, antioxidants, beta-carotene and vitamin C from the pumpkin (cause I don’t want him sick!!!), more antioxidants from dark chocolate chips! they have good, slow burning complex carbs and fiber from the oats and healthy fats from the coconut and pecans! I had one this morning crumbled over some yogurt, and it was so delicious🙌🙌🙌 !!!or eat it by itself on the go! ..
You will also save a ton of money making your own versus buying one of those collagen protein bars! Have you seen how expensive those things are?
** recipe inspired by on from @therealfoodrds !! But we made a few additions!!) ..
Let me know if you give these A try and What you think!😋💗🎉💗😍
Meet @fredriklindblom. He’s a professional golfer, but not the type you see on TV making millions of dollars. His work is his passion and his passion is what drives him to be the best golfer he can be. Lately he’s staying fueled by CEO... a boss pair on the golf course, if we do say so ourselves! Use the promo code: 20FLGOLF for your next CEO order on Amazon to save 20%! (Link in our bio)
Never quit. When your day doesn’t go as planned, “Improvise and Overcome”. XRCEL athlete @scottie_de shares his exact steps HOW he turned around what began as his worst race start... to running his way to 9th place with a blazing 2:45:59 marathon and one of his proudest efforts ever during an IRONMAN. Get link in bio for these golden nuggets and bookmark! #poweredbyxrcel 🎥 @fabster99
Stop by the training room fuel station for b-a-n-a-n-a-s! Great source of complex carbs for sustained energy and potassium for fluid balance, nerve and muscle function! Fuel fact: 1 medium sized banana contains 3 grams of fiber! 👌🍌Enjoy as pre work out fuel or post work out with a protein rich food like yogurt, trail mix or milk! 💪
I’m totally a meal repeater, but sometimes things are just so much easier when you keep it simple 🤷🏼♀️ a lot of times I feel the need to try and find something new and creative every day because I feel like that’s what I’m supposed to do, but recently when I notice some people that I follow repeat their meals it’s honestly really comforting 😌 routine and comfort are really nice sometimes- I know I love this yogurt bowl, it’s s easy, and it’s makes me feel really good 👌💯 so for the time being I’m totally okay with just having yogurt most mornings 🤷🏼♀️ do y’all have a meal routine? What’s your #1 go to?
@icelandicprovisions yogurt + frozen raspberries + cashews and almond + @georgiagrinders peanut butter + @manitobaharvest hemp seeds + maple syrup 👌
Happy Saturday Friends!!! ..
About to head out for a long run...but dreaming of this yummy breakfast I had a few days ago! Maybe I’ll make the same thing when I get back!!🙌🙌🙌🙌 . It’s super nutrient dense #nutrivore , #paleo , #whole30 yummy and satisfying!! 🙌🙌🙌🙌. ..
I’m in the running mood with this cooler weather and the fun inspiration from my son, Cooper yesterday! If you caught my stories, he finished FIRST at a big cross country high school meet yesterday! It was so exciting!! Next week he moves on to STATE and we are praying he stays healthy and does as well as he did yesterday!!🙏🙏🙏 .
@owlshollowfarm eggs ➕ @aidellssausage chicken apple sautéed with Brussel sprouts and lots of greens 😋➕ avocado ➕ red pepper flakes ➕ @ironcityorganics microgreens ➕ @franksredhot hot sauce purée over EVERYTHING !!🙌🙌🙌🙌.
Hope you are doing something fun today!!! Now I’m off to run!!👋👋👋 anyone else running or getting outside today? I’d love to hear what you’re doing!!! 💗💗💗
#FlashbackFriday ! The Summer squad had some BOUNCE! 🐰
CALL OUT a friend or teammate who needs to come and work this Fall/Winter ⬇️⬇️
Have you called to let us know you’ll be back for Fall or Winter break?? Interested to see who’s still GOT IT!
Happy Friday y’all! This was a yummy, throw together breakfast as I was running out the door this morning !! 😍😍😍
We are on our way to my son’s sectional xc meet, and this was an easy, no-cook meal ...I actually took it to-go!🤣. This may seem like more of a snack, but I tried to add a few extra calories, protein and healthy fats with the hemp seeds!! It was SUPER YUMMY and I think the healthy fats and fiber and protein should keep me full till lunch for sure!!!😋😋😋. ..
Hemp seeds are rich in healthy fats and essential fatty acids. They are a great protein source and contain high amounts of vitamin E, phosphorus, potassium, magnesium, sulfur, calcium, iron and zinc. So yay🤗... ..
Organic Gala Apple from @aldiusa ➕ sprinkle cinnamon ➕ @georgiagrinders peanut butter ➕ @manitobaharvest hemp seeds. ..
Hope y’all have a fabulous day!!! Now I’m off to cheer my son on!!🤞🤞🤞🎉🎉🎉👏👏👏
🐟🐟🐟 Here’s a classic example of a #local , affordable, abundant, nutritious & delicious ingredient in 🇻🇳...that I never cook because it’s intimidating & I’m not totally sure how to prepare it 😅. However w/ the convenience of a quick google search💻, an open mindset🧘🏻♀️ & mackerel being $1/🐟 it was hard not to attempt a basic recipe. .
🔑Pro tip to eating better:
👉Exposure to different food groups.
👉Getting variety in those those food groups.
Simple AF Recipe:
☝️Get your trusty fish monger to clean the mackerel 👨🍳
✌️ Marinade & stuff the fish w/ 🍋, thyme🌿, olive oil, salt & pepper.
🤟 Bake it for 20-25min.
Happy Thursday!!! ...here are some Paleo Pumpkin Pancakes I think you all will LOVE!! 🙌🙌🙌🙌
Gluten Free/ Plant Based and Paleo!!! ( yes they are healthy, but all my family knew was that they were GOOOOOD !!!😋😋😋😋 Recipe below👇. .. These hit the spot with our late brunch this Saturday after the farmers market! AND, they have much higher protein and fiber and LESS sugar than normal pancakes...so you won’t get that CRASH afterwards!! I had some eggs and avocado and greens, and the pancakes were kind of a desert… But these could totally be a full meal on their own with their nutrition profile!!! 🙌🙌🙌! .
The addition of pumpkin purée adds fabulous fall flavor, but also a nice punch of nutrients!!!🙌🙌🙌🙌. Pumpkin has tons of vitamins and minerals that are particularly good for eyesight, immunity, and skin🤗🤗🤗.
.. The great thing about this is you do not need a recipe at all! The measurements are just estimates! I pretty much followed the recipe on the @birchbenders benders bag and then just added some pumpkin purée and cinnamon and nutmeg to the mix and they turned out delicious! .
➕2c @birchbenders pancake mix (just their basic pancake mix ...you only add water to this mix!) I got mine from @costco ).
➕ 2c filtered water (I ALWAYS use my @bigberkeywaterfilters ).
➕1/2 c pumpkin purée.
➕1 tsp cinnamon.
➕1/4 tsp nutmeg. (You could also just use a pumpkin pie spice instead of cinnamon and nutmeg!).
➕ @califiafarms almond milk (just pour into the mix until the batter is the consistency you want! Thin for thinner pancakes, thicker if you like them fluffier!!! .
➕ optional...pinch baking soda...I did not do this, but when I do, they are a little bit lighter and fluffier (but great either way!! ..
We had them with a dollop of @siggisdairy Greek yogurt and some pure maple syrup!🙌🙌🙌🙌
These would be perfect for the rainy day here in B’HAM!! But I’m running out the door to hot yoga, perfect for rainy days too!!!🙏🙌😍. ..
Y’all have a great day friends! What are y’all up to today and what’s the weather where you are?? 💗💗💗
Easy protein-packed banana bread muffins 😋☺️ happy Halloween!! These aren’t super Halloween themed but I was craving them so I just went with it 🤷🏼♀️ I used @completestart protein powder in the recipe and not only did it pack the muffins with protein and nutrition, it also tasted so good ☺️😋 I also added some @lilys_sweets_chocolate chocolate chips because you just can’t go wrong there 🙌🙌 do you guys have any fun plans for Halloween? ————————————————
- 2 cups @bobsredmill oats
- 1 scoop/packet @completestart protein powder (I used the peanut butter banana flavor)
- 1 tsp baking soda - 2 tbsp coconut sugar
- 1/2 cup @lilys_sweets_chocolate chocolate chips
- 3 bananas
- 1 egg
- 1 tbsp butter (grass fed) melted
Directions: - Preheat the oven 350 degrees F and line a muffin sheet with paper cups
- Combine the all the dry ingredients except chocolate chips into a food processor or blender and blend into a powder - Transfer powder to a mixing bowl
- Combine wet ingredients in a blender or food processor and blend for about 30 seconds
- Transfer to the bowl with the blended dry ingredients and mix with a spoon until combined
- Add the chocolate chips and stir - Spoon the batter into the muffins cups- fill about 3/4s of the way - Bake for 18 minutes, or until a toothpick inserted into the middle of a muffin comes out clean
🎃 Happy Halloween! 👻
Also a day to be someone else and get a sugar high! There are HEALTHIER options that don’t have to taste bad! Lots of new natural ingredients sweets that aren’t full of chemicals or dyes.
Additives and chemical preservatives are proven to affect our brain health, kids’ ADD, anxiety, stress and performance. Don’t fuel yourself with JUNK! It’s fine to eat sweets, but make them count.
Same rules apply for snacks. Eat well. Here are some good real ingredient snacks you can share with kids, or take to the office, pack in car...grab when hangry!! 👻
What are your clean sweets or snacks?
I’m loving @pickybars @larabar @gogosqueez @stretchisland @thatsit @wholefoods @clifbar , fruits, natural rice crispy treats, oatmeal bars, @Justin’s organic peanut butter cups, dark chocolate 🍫.