Friday, October 13, 2017

Pumpkin Banana Oatmeal Bake

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INGREDIENTS:

  • Deidra Mangus, Healthy Pumpkin Banana Oatmeal Bake, Healthy breakfast recipes, Healthy Thanksgiving recipes, healthy pumpkin recipes, pecans, Pumpkin puree, oatmeal, bananas, weight loss journey, healthy new mom, healthy pregnancy, clean eating recipes, Elite Beachbody coach, Top Beachbody coach PA, successful online fitness coach, top Beachbody coach UK,  Fitness pregnancy3 medium ripe bananas, (the riper the better) sliced into 1/2″ pieces
  • 1 cup canned pumpkin
  • 1 tbsp raw honey
  • 3 tbsp brown sugar
  • 1 cup uncooked quick oats
  • 1/4 cup chopped pecans
  • 1/2 tsp baking powder
  • 3/4 tsp cinnamon
  • 1 1/2 tsp pumpkin pie spice
  • 1/4 tsp nutmeg
  • pinch of salt
  • 1 cup fat free milk (I use Fat Free Fair Life Milk)
  • 1 egg
  • 1 tsp vanilla extract

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DIRECTIONS:

  1. Preheat the oven to 375° F.  Lightly spray a 8 x 8″ or 9 x 9″ baking dish with cooking spray; set asideDeidra Mangus, Healthy Pumpkin Banana Oatmeal Bake, Healthy breakfast recipes, Healthy Thanksgiving recipes, healthy pumpkin recipes, pecans, Pumpkin puree, oatmeal, bananas, weight loss journey, healthy new mom, healthy pregnancy, clean eating recipes, Elite Beachbody coach, Top Beachbody coach PA, successful online fitness coach, top Beachbody coach UK,  Fitness pregnancy.
  2. Arrange the banana slices in a single layer on the bottom of the dish.
  3. Sprinkle 1/4 tsp of the cinnamon, honey and cover with foil. Bake 15 minutes, until the bananas get soft.
  4. Meanwhile, in a medium bowl, combine the oats, half of nuts, baking powder, remaining cinnamon, pumpkin pie spice, nutmeg and salt; stir together.
  5. In a separate bowl, whisk together the pumpkin, light brown sugar, milk, egg, and vanilla extract.
  6. Remove the bananas from the oven, then pour the oat mixture over the bananas.
  7. Pour the pumpkin mixture over the oats, making sure to distribute the mixture as evenly as possible.  Sprinkle the remaining nuts over the the top.
  8. Bake the oatmeal for about 30 minutes, or until the top is golden brown and the oatmeal has set. Serve warm and ENJOY!!
Deidra Mangus, Healthy Pumpkin Banana Oatmeal Bake, Healthy breakfast recipes, Healthy Thanksgiving recipes, healthy pumpkin recipes, pecans, Pumpkin puree, oatmeal, bananas, weight loss journey, healthy new mom, healthy pregnancy, clean eating recipes, Elite Beachbody coach, Top Beachbody coach PA, successful online fitness coach, top Beachbody coach UK,  Fitness pregnancy
For more fitness tips, support, accountability, and 1:1 mentoring and help along your fitness journey, fill out the application below for a spot in my next online exclusive Challenge Group! Spots are first come, first serve basis and you must not already be working with a Beachbody coach to join this group!

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Thursday, August 10, 2017

Healthy Egg Muffin Cups

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Ingredients:

  • 1 tbsp extra virgin olive oil
  • 1/2 cup red pepper measured after chopping
  • 1/2 cup green pepper measured after chopping
  • 1/2 cup yellow onion measured after chopping
  • 1/2 cup mushrooms measured after chopping
  • 2 cups baby spinach – roughly chopped measured/packed before chopping
  • 1 cup diced baby tomatoes
  • 4 links of chicken sausage (I get from Aldi) chopped into small pieces
  • clove garlic minced
  • salt to taste
  • whole eggs
  • 6 egg whites

Directions:

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  1. Preheat the oven to 350 degrees F and grease a muffin pan with cooking spray.
  2. In a small pan, set to medium on stove and add olive oil. Add ingredients listed 2-5 and cook for 3 minutes, stirring frequently while cooking.
  3. In a large mixing bowl, add ingredients listed above 6-12 along with cooked ingredients (2-5). Stir together.
  4. Pour the egg/veggie mixture evenly into the muffin pan. You’ll have enough for all 12 muffin slots!
  5. Bake in oven for 12-15 minutes or until tops are slightly firm to touch. Let cool before eating and enjoy!!

 

 

 

This is a perfect breakfast that you can meal prep and even the kids can enjoy! The portion size is done for you as I will eat 2-3 per meal! You get your protein (red container) along with your veggies (1/2 green container) if you are following the 21 Day Fix meal plan!

If you would like more information on healthy eating, how to meal plan and meal prep, and living a healthy lifestyle, fill out my application below for a spot in my online support/accountability group!

*Must not be currently working with another Beachbody coach please!

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Saturday, November 26, 2016

Mama’s Recap: Healthy Holiday Favorite Recipes!

So over the holiday, I made a few new recipes and I must say, I’m super proud of my cooking skills!!!

I am really excited to start sharing some of these as a big goal I have in my near future is publishing a cookbook.. so I want to share some that I will be incorporating in my book (of course with better images)!

So lets start with these amazing breakfast Quiche recipes!! I have made quiche maybe once or twice in my life?? But since my boyfriend is here visiting and it was his Birthday, I wanted to make him something special and he suggested a healthy quiche!! Well I went healthy for the most part, but the one (Apple Gouda) was kinda hard to make completely clean since I don’t think there is such thing as clean gouda!!  Haha!!

Lets start with….

Greek Special Quiche

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Ingredients:

  • 1 whole wheat pie crust (I got a pillsbury and used half dough and spread thin for crust)
  • 4 egg whites, 2 whole eggs
  • 1 cup almond milk (unsweetened vanilla)
  • 1/4 cup chopped onion (I used Sweet onion)
  • 1 tbsp olive oil (I use extra virgin olive oil)
  • 1 tsp fresh minced garlic
  • 1/2 cup fresh chopped mushrooms
  • 1/2 cup raw chopped spinach
  • 1/4 cup kalamata olives
  • 1/4 cup low fat feta cheese
  • 3 tbsp chopped sun-dried tomatoes
  • 1/4 cup chopped artichokes
  • 1/2 tsp Himalayan salt (or sea salt)
  • 1/2 tsp pepper
  • Spray pam or Olive oil spray

Directions:

  1. Pre heat oven to 350 F.
  2. Spray pie pan with Pam spray or olive oil spray (your preference) and place pie crust on pan, covering entire bottom on pie pan.
  3. In a small pan, add Olive oil and onion and cook on medium for 3 minutes, mixing occasionally.
  4. Add garlic to pan and cook for another minute. Then set aside to cool.
  5. In a separate small/medium bowl, add eggs, egg whites, almond milk, salt, and pepper and mix. Set aside.
  6. Add chopped mushrooms, spinach, olives, sun-dried tomatoes, chopped artichokes on top of pie crust in pan.
  7. Add egg mixture on top of other ingredients (the eggs do not have to cover all ingredients. It will cook through).
  8. Add feta cheese to top it off!
  9. Bake for 45-50 minutes, or until slightly brown on top!
  10. Let cool before digging in!!

Apple and Gouda Quiche

Deidra Penrose, Apple recipes, healthy quiche recipe, healthy breakfast recipe, apple gouda quiche, chili powder, nutmeg, top beachbody coach PA, online fitness coach PA, healthy holiday recipes, healthy holiday breakfast recipes, cheesy breakfast recipeIngredients:

  • 1 Pie crust (I used whole wheat pillsbury and used half crust to make thin)
  • 2 red apples chopped (save 4 slices lengthwise for top of pie)
  • 1/2 cup shredded Gouda cheese
  • 4 egg whites, 2 whole eggs
  • 1 cup almond milk (I use unsweetened)
  • 1 tbsp Extra virgin olive oil
  • 1/2 tsp nutmeg
  • 1/2 tsp chili powder
  • 1/4 cup chopped purple onion
  • 1 tbsp fresh minced garlic
  • 1/2 tsp Himalayan salt
  • 1/2 tsp pepper
  • spray pam/olive oil spray

Directions:

  1. Pre heat oven to 350 F.
  2. Spray pie pan with Pam or olive oil spray and spread 1/2 pie crust over pie pan, covering bottom of pan (it will be a think crust).
  3. In a small pan, add olive oil and onion. Cook for 3 min.
  4. Add minced garlic and cook for another min. Set aside to cool.
  5. In a small/medium bowl, add eggs, egg whites, milk, nutmeg, chili powder, salt and pepper. Set aside
  6. Add chopped apple and gouda to pie pan on top of crust.
  7. Add egg mixture on top of apples and gouda. Its ok if it doesn’t cover everything, it will cook through.
  8. Top off with 4 slices of apple.
  9. Cook for 45-50 minutes, or until lightly brown on top!
  10. Let cool before digging in!!

Ok… now that you got the breakfast recipes which by the way are PERFECT for holiday family get togethers, I want to share with you my new and improved, PUMPKIN SKINNY CHEESECAKE!!!

Pumpkin Skinny Cheesecake

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Ingredients:

  • 1 low fat graham cracker pie crust
  • 12 oz pumpkin puree
  • 8 oz plain greek yogurt
  • 8 oz vanilla greek yogurt
  • 8 oz soften light cream cheese
  • 2 whole eggs, 2 egg whites
  • 1 packet vanilla protein powder (I use Shakeology since it has more nutrients and superfoods)
  • 1/2 cup vanilla unsweetened almond milk
  • 1 tsp vanilla extract
  • 1/2 tsp cinnamon

Directions:

  1. Pre-heat oven to 250 degrees
  2. Mix all ingredients together (except pumpkin puree) using a hand mixer. Make sure filling is smooth.
  3. Fill bottom of pie crust with pumpkin puree, covering entire bottom of pie crust.
  4. Add egg and yogurt mix to 8 inch pie pan.
  5. Bake for 30 minutes at 250.
  6. Then turn up to 325 and cook for 20 minutes.
  7. Then turn back down to 250 and cook for 20 more minutes. Total cook time is 70 minutes.
  8. Let cool. Top off with Cinnamon and even some light whipped cream and enjoy!

So there you have it!! Now, instead of devouring all the unhealthy treats that are surrounding you during the holidays, or even on a normal day, you can create healthy alternatives that still taste great and help those cravings for whatever you are in the mood for… even cheesecake!!

If you are looking for extra motivation and accountability, especially during the holiday season, fill out my application below for a spot in my holiday hustle fitness challenge or one of my 30 day fitness accountability groups! Spaces are limited and only for those who are willing to commit and check in my online group daily!

 

 

 

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Sunday, November 20, 2016

Poached Eggs, Sweet Potato Fries, and Broccoli

Deidra Penrose, poached eggs, top beachbody coach PA, clean eating recipes, how to make poached eggs, healthy breakfast recipes, whole 30 recipe, weight loss recipes, successful online fitness coach, sweet potato fries recipe

This entire meal was pretty darn good!! A little breakfast for dinner!! So I have made poached eggs 1 time in my life and I kicked butt on making them again!!

POACHED EGGS:

Ingredients:

  • Water
  • 2 tsp White Vinegar
  • 1 tsp Himalayan salt or Sea salt
  • Egg

Directions

  1. Fill pan 2-3 inches deep with water and bring to a boil
  2. Add salt and vinegar
  3. Crack egg and put in pan to cook until white around egg

 

SWEET POTATO FRIES: (1 per serving)

Ingredients:

  • 1 sweet potato
  • 1/2 tsp Himalayan Salt (or Sea Salt)
  • 1 tsp ground Cinnamon

Directions:

  1. Pre Heat oven to 425 F.
  2. Rinse of Sweet potato and cut vertical (I get about 7-10 slices for each potato).
  3. Place on cookie/baking sheet after spraying olive oil on bottom. Be sure the potatoes are spread apart and not touching each other.
  4. Sprinkle salt and cinnamon on top of potatoes.
  5. Bake for 25 min or until softened.

This is a meal that is also a part of the Whole 30 plan! Feel free to use this as your breakfast, lunch, or dinner!! But it’s a perfect way to get your protein, good carbs, and fibrous veggies all in one!!

Looking for extra accountability, motivation, along with healthy tips and recipes to stay on track with your fitness goals? Please fill out the application below for a spot in my next fitness support/challenge group where I will mentor you to help you reach your goals and take your fitness to the next level!

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Thursday, June 30, 2016

Green Clean Protein Pancakes

So before I ate this meal, I looked at these pancakes and thought.. uhhh they are green.. They probably don’t taste good lol… I was WRONG! They are amazing!! Thanks to my best friend Kaileigh for introducing me to these healthy Green Clean Protein Pancakes!!!

Deidra Penrose, green protein pancakes, egg recipes, oatmeal recipes, soy free dairy free chocolate chips, unsweetened coconut, caramel extract, spinach recipes, healthy breakfast recipes, man cake recipe, banana recipe, clean eating recipes, healthy pancake recipe, team beachbody coach PA, successful beachbody coach PA

Ingredients:
2 eggs
1 capful Carmel extract
1 yellow rolled oats
1 green spinach
1/2 banana (1 purple)

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Directions:
Mix in blender and cook as pancakes

Makes 3 pancakes
Sprinkle coconut and 1/2 tsp chocolate chips on each pancake!

Don’t knock it til ya try it!!!

 

 

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Tuesday, October 13, 2015

Oatmeal Protein Brownie Batter

Something sweet… taste like no bake cookie and brownie batter.. here it is!! My slight sweet tooth was getting to me, so a friend in my challenge group posted a recipe similar to this and I wanted to make it my own.. partly because almost every recipe I make needs to have peanut butter as an ingredient! 🙂 

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Ingredients:

  • 1 cup unsweetened vanilla almond milk
  • 1 cup uncooked oatmeal
  • 2 tbsp raw cocoa powder
  • 1/2 cup Plain Greek yogurt
  • 2 tbsp natural peanut butter
  • 1/4 cup protein powder (I use Shakeology)
Directions:
In a small bowl, mix all of the ingredients together. Divide between 2 small bowls. 
Cover and refrigerate overnight (or for at least an hour (or more) so the oats soften and absorb the liquid (DO NOT ADD SHAKEOLOGY UNTIL YOU ARE READY TO EAT). 
Top with chopped nuts or topping of choice if desired!
**For more tips, recipes, and help with meal planning, clean eating, and reaching your fitness goals, please fill out the application below to join my next 30 day Fitness challenge! 
-My group requires your daily commitment, picking a workout program of your choice from Beachbody (I will help you find a program for you as your coach), and dedication to clean eating!

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Tuesday, July 7, 2015

Ultimate Reset Week 2 Progress Update

So I am not sure if I should even be posting… GAHH please tell me WHY I decided to do the Ultimate Reset during a holiday… I mean really.. 4th of July?? LOL.. So last week Im coming clean.. A total of 2 ok 3 cheat meals! Now, they are considered cheats because this reset is vegan.. Yea, I totally ate a lean burger… I am NOT meant to be Vegan! I want my chicken and my Shakeology back.. like NOW!! So after my 3 cheats, I have had no gain and no loss.. thats a good thing for me because its good to know when I go back to normal food, all the weight will not come right on.

Deidra Penrose, Greek Salad, Home made Greek Dressing, Ultimate Reset, 21 day Cleanse, weight loss journey, fitness accountability, fitness challenge, Avocado salad, beachbody coach harrisburg, beachbody coach chambersburg, shakeology, clean eating tips, meal planing, healthy family dinner recipe, healthy family lunch recipes
My Salad with Avocado, pumpkin seeds, and home made Greek Dressing!
During the days I had cheats, I did do workouts.. I miss those too 🙁 I have done Insanity Max 30, 21 Day Fix Extreme, and the upcoming release CIZE! Oh how I miss getting a good sweat on! 
So yea, in a way I feel like a failure, but I also think doing it during a holiday was a BAD idea!! Especially since grilling is my favorite and I grill meat, not Tofu lol! 
Deidra Penrose, Ultimate Reset, 21 day Cleanse, weight loss journey, fitness accountability, fitness challenge, fruit salad, beachbody coach harrisburg, beachbody coach chambersburg, shakeology, clean eating tips, meal planing, healthy family dinner recipe, healthy family lunch recipes
My Friday Breakfast.. the start of my holiday!
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My 4th of July Breakfast I made for my family… that no one ate… seriously? My neighbors love me and the fact that my family does not eat my food, cuz they get it!

Deidra Penrose, Greek Salad, Home made Greek Dressing, pinto beans and rice, Ultimate Reset, 21 day Cleanse, weight loss journey, fitness accountability, fitness challenge, Avocado salad, beachbody coach harrisburg, beachbody coach chambersburg, shakeology, clean eating tips, meal planing, healthy family dinner recipe, healthy family lunch recipes
My 4th of July lunch… Greek Salad and Pinto beans and rice
OK, so today starts my LAST week on this Reset…I am not going to lie, Im pretty excited for it to be over.  The absolute hardest part for me is not eating meat or having my regular Chocolate SHAKEOLOGY.  Like I don’t even want the bad food.. I just want my normal food back! 
Do I regret doing this??
Absolutely NOT!! I came into this with an extra 15-20 pounds of weight that I gained over a 4 week period out of no where.. Retaining water, having blood work and no answers.  Join pain and just feeling terrible.  
Since being in my second week, I have lost 15 of those extra pounds and my joint pain is GONE.. literally, gone at this point.  Will it come back when I start working out? Maybe.. but what I got was the ability to rest my body from the workouts and try to get myself back to some kind of normalcy.  As I get back into my workouts and into a normal routine, I will be very cautious of what I eat and how I workout because I want to maintain what I have gotten out of the Reset to help me with my issues. 
GOAL for this week: 5 more pounds gone for good and just continue feeling better!! My sleep schedule to continue how it is because it is much better than what it has been! Finally, a good sleep without waking up 5 times!
I got my meals prepped and ready to rock!! Sweet potatoes, veggie stir-fry, Fruit salads, apples and blueberries, and salads!!  Simple and sweet!!
*For daily support, accountability, and daily tips, and motivation to help you along your fitness journey, join me in my next fitness challenge! 
Please fill out the application below to get my FREE coaching and access to my support groups to help you reach your ultimate goals!

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Saturday, July 4, 2015

Whole Wheat Waffles with Berries

Whole Wheat Waffles with Berries

Deidra Penrose, whole wheat waffles, waffles with berries, healthy berry recipes, healthy waffle recipe, clean eating recipes, clean eating tips, blueberry recipe, raspberry recipes, whole wheat flour, weight loss recipes, fitness accountability, healthy mom recipes, healthy kid recipes, kid friendly clean recipes, beachbody coach Harrisburg, top beachbody coach chambersburg, top online fitness coach pa, fitness motivation, online fitness challenge

Ingredients: Per serving 6

  • 1 1/2 cup Whole Wheat Flour
  • 1/4 cup All-purpose Flour
  • 1/4 cup Wheat Germ
  • 1/4 unsweetened apple-sauce
  • 2 eggs beaten
  • 1 tsp Vanilla Extract
  • 1/4 tsp Himalayan Salt
  • 1/4 cup Extra-virgin olive oil (EVOO)
  • 1 3/4 cup Almond milk
  • 3 cups of your FAVORITE fresh berries! I used blueberries and raspberries.
  • 1 tsp Pure maple syrup

Directions:

  1. In a large bowl, whisk together the eggs, milk, apple sauce, oil, and vanilla.
  2. Beat in whole wheat and all-purpose flour, wheat germ until mixture is smooth.
  3. Preheat waffle iron and spray with PAM or EVOO cooking spray.  Pour batter in waffle maker and cook until golden brown on top (or until light says ready lol) 😛
  4. Once waffle is done, place on plate and add your favorite fresh berries (1/2 cup per serving of waffle- 2 triangles)
  5. Drizzle pure maple syrup on top for some extra sweetness! ENJOY!
*If you are following the 21 DAY FIX meal plan, the containers for each serving (2 triangles or a half of waffle):
1 YELLOW
1 PURPLE
2 TSP
**If you are looking for more fitness tips, accountability, and help with your nutrition along your fitness journey, please fill out my application for a spot in my next fitness challenge group held in a closed group on Facebook.  You will have me as your FREE coach and daily check-ins for your own accountability to help you reach your goals!

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Wednesday, December 17, 2014

Banana Bread Quinoa

As I am in need of some new recipes, Im searching and searching for something simple to just throw in the oven and walk away!!  Something easy where I can throw ingredients together and not have a big mess… I mean I have kids and taking care of their mess is enough for me!! 

As Im prepping for my NPC Figure competition, I am trying to think of ingredients I can also incorporate in my diet for now.  
As I am looking around my kitchen, I notice my bananas are going bad, my Quinoa is almost gone, and I have a baggie of almonds sitting on my counter beside my bananas…. And this is what I came up with!!!
 BREAKFAST BANANA BREAD QUINOA

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Ingredients: 
1/2 cup uncooked Quinoa
1/2 cup almond milk
1 cup water
1 banana
1/4 cup raw almonds (sliced)
1/8 cup raisins
1 tbsp light brown sugar
1 tbsp vanilla extract
1 tbsp cinnamon

Directions:
Preheat oven to 375 degrees F
Take 3/4 of banana and mush with spoon in small bowl and set aside.
Mix all other ingredients together and pour into no stick dish (I used a medium rectangle dish)
Take mushed banana and combine into mixture
Bake for 35 min
Let cool for 5 min before eating
Top off with rest of banana sliced
ENJOY!!

Since I am currently doing the home fitness programs INSANITY MAX 30 as my morning cardio and my weight training is BODY BEAST, I am giving myself a little leeway with having the 1/2 banana and small amount of raisins and brown sugar.. After 2 weeks, I will cut out all fruit and most sugar 🙂 
If you are wanting to commit to a healthy lifestyle and start your fitness journey, no matter your age, size, or fitness level you are at, I am taking participants for my next fitness challenge groups… As a fitness coach, I hold my groups in a closed group on Facebook to have daily interaction with you and provide you with tips, recipes, daily accountability and motivation and tons of support throughout your journey! Please fill out the application below for an exclusive spot in my next group!
Fill out my online form.
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Saturday, November 15, 2014

Baked Apple Cinnamon Oatmeal

Baked Apple Cinnamon Oatmeal
I love oatmeal, but sometimes its nice to switch up how you make it to change it up a little! I decided to bake it and add some apples, cinnamon and vanilla to it and it tasted amazing!! The kids inhaled it too, so this is a perfect recipe to use that  you can make to have a few days worth instead of cooking every day!!
Deidra Penrose, baked oatmeal, apple and cinnamon oatmeal, weight loss recipes, clean eating recipes, healthy breakfast recipes, 21 day fix recipe, body beast meal plan, body beast meal plan, body beast recipe, healthy mom, fitness mom, healthy family recipes

Deidra Penrose, baked oatmeal, apple and cinnamon oatmeal, weight loss recipes, clean eating recipes, healthy breakfast recipes, 21 day fix recipe, body beast meal plan, body beast meal plan, body beast recipe, healthy mom, fitness mom, healthy family recipes
Ingredients: (4 servings)
  • 2 cups uncooked quick oats
  • 1 cup almond milk
  • 1 cup water
  • 2 apples cut into bite size pieces
  • 2 tsp ground cinnamon
  • 1 tsp vanilla extract
  • Pam
Directions:
Preheat oven to 350 F.
Mix all ingredients in a bowl and put into a round baking pan sprayed with Pam.
Cook for 40 min uncovered. 
Enjoy!
I am using this recipe while I am doing the BODY BEAST program.  
I also have used this recipe for the 21 day fix and use a yellow and purple container. I do use only water with the recipe for 21 day fix since milk counts as a yellow container. 

If you would like more tips, recipes, accountability, and motivation to help you reach your ultimate health and fitness goals, fill out the application below for a spot in my next fitness challenge where you will learn everything you need to form healthy habits for you and your family!

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