Monday, October 23, 2017

Maintaining a Healthy Weight-Gain During Pregnancy!

Having a healthy pregnancy is so important.. important for mommy to feel good and not have complications, and also for baby to grow big and strong in the most important time of development! I know eating healthy and exercise is hard when your not pregnant, so doing while pregnant can be trying… but its not impossible!! This is the BEST thing you can do for yourself because it makes that 40 weeks so much manageable!

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We know the healthy weight gain is approx. 25-35 pounds to gain during your pregnancy.. give or take a few pounds if you are underweight or overweight. It is challenging if you have cravings, or if you are one who is so sick and struggles to eat! It is important to allow some leeway with your cravings and I do not want to say stay away from all the food your craving, because it may help you feel better at times. But the key is MODERATION! If you eat your cravings in moderation, you are less likely to feel bad, feel more swollen, and even develop issues down the road in your pregnancy!


At 31 weeks, almost 32, I am going to admit, it is getting harder and hard to breathe and move!! Steps make me out of breath… even sitting here typing makes me tired and out of breath lol… kidding, but not kidding!!  Deidra Mangus, Honey garlic shrimp, spaghetti squash and shrimp, healthy dinner recipes, healthy lunch recipes, healthy new mom, healthy pregnancy, easy healthy recipes, top beachbody coach pa, elite beachbody coach, successful beachbody coach UK, successful online fitness coach, meal prep during pregnancy, how to meal prep, protein pumpkin pancakes, healthy chicken recipes, greek yogurt recipes, working out during pregnancy Oh and yes, I am STILL working out, but the increased contractions scare me slightly, so I am now starting to take it easy!! It is hard to believe this baby of mine is only 3 lbs right now!!!! There must be a TON of water in there!!! HAHA

What workouts am I still doing at 31 weeks?? Well, there are a variety I can still handle, but certain moves I do modify.. I do most 21 Day Fix and Fix extreme.. except any ab exercises, some Shift shop, and 22 minute hard corps! My upside down yoga poses are non existent, but am doing a TON of stretches so I know that is one of the best things I can do for myself and to prepare for my home birth!!

Now.. can we talk about nutrition?? Nutrition is key!! You cannot workout a bad diet my friends!! And eating  healthy during pregnancy will make a HUGE difference with how you look and feel!! I know from experience from my first and second pregnancy where I gained 60 lbs with each baby, and my third where I actually am taking care of myself and doing things the right way and have only gained HALF the weight of my last pregnancies!! Crazy right?? And I even worked out with my other pregnancies, so it definitely matters what you ingest!!

Meal prep went down and I will say it was my “ME TIME”… maybe you are not a fan of meal prepping… I am, but if you are not, there is a way to enjoy it, but you have to start and get creative!

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Meal prepping is my key to success!! When I prep my foods ahead of time, I know exactly WHAT I am eating and WHEN I am eating!! So there is no excuse to miss a meal or to say “I don’t have time to cook something up quick and I was in a rush!”  Isn’t that why many fail along their journey?? They use time as an excuse and then when you mess up, well “I’ll just start next week”, or even you just completely fall off track!

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Some of the recipes I made were….

Pumpkin protein pancakes!! They are really yummy just how this recipe calls to make it, but I do like to add some extra calories to my breakfast because that is my biggest meal of the day!! So I added some plain Greek yogurt, fresh blueberries and blackberries, and topped it off with some agave nectar and cinnamon!! SOOOO GOOD!!!!!

Another meal I made was Spinach, tomato, and mushroom chicken… and so simple to make!! The chicken was thrown in the crock pot for 4 hours

Then I have my *new recipe* Honey Garlic Shrimp! It is great on top of some good ol’ spaghetti squash!! It will be a great dinner for me because I like to have mainly protein and veggies at dinner time so the carbs are not sitting in my belly at night!

I try to focus on getting around 1800 calories a day… don’t get me wrong, I do more of portion control that counting calories and I will not obsess about my food, but the most important thing is getting healthy whole foods in!

As a fitness coach, I love to help others on their journey to a healthy lifestyle! I give daily support, motivation, health and nutrition tips and recipes, and accountability to help you get to that next level in your fitness journey.. pregnant or not pregnant!

If you are interested in joining my exclusive fitness group, please fill out the application below to be accepted in!

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Monday, October 23, 2017

Honey Garlic Shrimp

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Ingredients:

  • 1/3 cup raw honey or agave nectar
  • 1/4 cup Braggs liquid Aminos (or low sodium soy sauce)
  • 1 Tbsp fresh minced garlic
  • 1 tsp chili sauce (I use the Sriracha brand)
  • 1 lb medium uncooked shrimp, peeled
  • 2 teaspoons extra virgin olive oil

Directions:

  1. Whisk the honey/agave, soy sauce/braggs aminos, garlic, and chili sauce together in a medium bowl.
  2. Place shrimp in a large zipped-top bag or tupperware. Pour 1/2 of the marinade mixture on top, give it all a shake or stir, then allow shrimp to marinate in the refrigerator for 15 minutes-3 hrs. Cover and refrigerate the rest of the marinade for step 3.
  3. Heat olive oil in a skillet over medium-high heat. Place shrimp in the skillet and discard the remaining marinade that was with shrimp. Cook shrimp, stirring every minute or so for about 4 minutes, and pour in remaining marinade and cook it all until shrimp is cooked through, about another minute or so.
  4. Serve shrimp with cooked marinade sauce with your choice of spaghetti squash or brown rice! Of course, a green veggie like broccoli or asparagus is a perfect side!

If you are using spaghetti squash, you can cook that while prepping the shrimp! Simply slice the squash in half length wise, use a spoon to take out middle with seeds, place each half upside down (round part facing up) on a plate, and place in microwave for 12 min! Fork out spaghetti squash onto plate or keep it in and use it as your bowl! Simply place your shrimp on top!

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Friday, September 8, 2017

Clean Honey Soy Chicken

These pregnancy cravings keep coming 😉 I have been craving Chinese – but I don’t want the high sodium, high fat, high price of take out…
I whipped this up and the left overs are even better!!!

Clean Honey Soy Chicken

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Ingredients:
  • 1 clove of garlic
  • 1/2 cup Braggs liquid Aminos
  • 1/4 cup honey
  • 3-4 chicken breasts
  • brown rice (cooked as per package instructions)
  • 1 medium sweet onion (chopped)
  • 2 cups broccoli (steamed)
  • 2 cups snow peas
  • small package of mushrooms

Directions:

1. Cube chicken breasts.
2. In a large bowl, mix minced garlic, soy, honey and add cubed chicken.
3. Marinade for a few hours.
4. Heat a large frying pan on medium/high heat.
5. Add chicken with all the honey soy marinade to the pan.
6. Cook chicken thoroughly.
7. Add veggies and heat.
8. Serve over rice.
Enjoy!

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Tuesday, July 11, 2017

Tuscan Garlic Chicken- Healthy Version

So we have all 5 kids with us for a few weeks and we are so excited to have everyone together!! This is by far the hardest part of having a blended family is the distance between my husband and his kids not seeing each other often, and it gets harder for me and the boys not seeing them a lot.  So while we are together, we are going to make the most of it!!

My goal is to have family dinner EVERY night between 5-6… so far, its day 2 and I am on a winning streak lol! On day 2, I decided to make something new because I had a bag of frozen chicken breasts and didn’t feel like making anything that I already had on my blog! So I did some researching and came up with a perfect meal!

So my kids (my oldest I should say) can be very picky… when they see green (spinach or kale), they get nervous lol… well, I thought, I am cooking for 7 people every day, they are going to eat what I make!!! lol

So as I made this meal, I was so proud! It looked amazing to me, and smelled sooooo good!! I had dinner on everyone’s plate and the big barn door table ready!! Kids came down and 2 of them threw a fit and said they didn’t like it… BEFORE TRYING IT! UMMMMM excuse me?!??!?! You didn’t even try it!!!!! Do any of you moms have to deal with this?!!? I mean come on already! Feeding 7 people and you can’t even try it?? So mommy got a defensive and the words that came out of my mouth were, “You are going to say you don’t like it and you have not even put it in your mouth yet? Are you aware of the thousands of kids who are in other countries and WISH they had this meal sitting in front of you who do not have the ability to eat anything? You are going to sit here and eat your food and if you decide not to, you will not eat the rest of the night.” Yup, I said it… that may be harsh, but I am NOT willing to cook more than 1 meal for a meal if you know what I mean!

So the 2 boys got scared of me lol… and changed there attitude… gave it a try and GUESS WHAT?!?!?!

4 of the 5 kids (2 kids who threw a fit are included in this 4) GOT SECONDS because it was so good!!!!!!

BOOM!!! And all you need to do is give it a shot!!!

Lol, so there is my story! A bag of chicken used, a box of gluten free pasta used…. and 2 servings of this sauce WAS COMPLETELY GONE after our dinner with a family of 7! Everyone made happy plates and they were pretty proud of themselves for making happy plates too!! PS. A happy plate is when they eat everything off their plates!! They look forward to saying they made this!

Ok, so let’s get to how to make this yummy dinner that tastes like your eating a Pasta from the Cheesecake factory or Olive Garden!

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INGREDIENTS

  • 1½ pounds boneless skinless chicken breasts, thinly sliced
  • 2 Tablespoons extra virgin olive oil
  • 1 cup coconut milk (or if you don’t want the healthy version, you can use heavy cream, but you cannot taste coconut at all!)
  • ½ cup low sodium chicken broth
  • 1 teaspoon garlic powder
  • 1 teaspoon Italian seasoning
  • ½ cup parmesan cheese
  • 1 cup spinach, chopped
  • 1 cup raw kale
  • ½ cup sun dried tomatoes

DIRECTIONS

  1. In a large skillet add olive oil and cook the chicken on medium high heat for 3-5 minutes on each side or until brown on each side and cooked until no longer pink in center. Remove chicken and set aside on a plate.
  2. Add the coconut milk, chicken broth, garlic powder, italian seasoning, and parmesan cheese. Whisk over medium high heat until it starts to thicken. Add the sundried tomatoes and let it simmer . Add the raw spinach and kale to bottom of baking dish. Add chicken on top of spinach and kale and pour cream mix on top.
  3. Bake for 20 minutes.
  4. Let cool and you can enjoy with your favorite pasta! I used gluten free spaghetti from Aldi!

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Friday, June 9, 2017

Taco Lasagna- Healthy Version

My kids have been asking for lasagna and I am trying hard to make good choices with food and stay healthy for this pregnancy, so I decided to make a different type of lasagna and have fun with it!

The kids LOVE soft tacos, so we took it to another level!

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TACO LASAGNA IT IS!!!

Ingredients:
  • 1 lb lean ground meat
  • 1 lb lean turkey meat
  • 1/2 frozen bag corn (I use steam fresh)
  • 4 small whole wheat soft tacos
  • 1 can black beans (rinsed with water)
  • 1 packet low sodium taco seasoning
  • 2 cups shredded Colby cheese (or Mexican)
  • Greek yogurt (to top off)
  • Lettuce (to top off)
  • Tomatoes (to top off)
  • Avocado (to top off)

Directions:

  1. Pre-heat oven to 350 degrees.
  2. Cook both meats together in large pan for 5 min. Add taco seasoning and cook for 1 minute.
  3. Using a glass dish, layer ingredients accordingly:
    1. Bottom thin layer of meat
    2. Thin layer of corn
    3. Thin layer of black beans
    4. Thin layer of cheese
    5. 2 of the soft wraps (I cut 1 in half to cover the top)
  4. Repeat step 3 again.
  5. Bake in oven for 20 minutes
  6. Serve and enjoy with your favorite toppings!!
  • Plain Greek Yogurt replaces sour cream as a healthy alternative
  • Lettuce and tomato to top off

21 DAY FIX APPROVED:

1 red, 1 yellow

*If adding Greek Yogurt, 1/4 red, lettuce and tomato 1/2 green, 1/2 blue if adding avocado

 

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Wednesday, May 10, 2017

Skinny Chicken Enchiladas

Cinco De Mayo was here and I have been wanting to make some sort of healthy alternative to a Mexican meal… because we all know not all Mexican food is healthy despite having some veggies on top!

So I put together this dish that was so so good!! Very simple to make, and it’s a healthy dish that the whole family will love!

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Ingredients:
  • 1 cup cooked brown rice or quinoa
  • 2 cups cooked chicken, cubed or shredded (I used a rotisserie chicken.)
  • 14 oz. your favorite salsa (I prefer fresh if possible)
  • ½ cup corn kernels, frozen, canned or roasted
  • ½ cup canned black beans, drained and rinsed
  • 2 tablespoons fresh cilantro, chopped
  • ½ teaspoon cumin
  • 1 teaspoon chili powder
  • ½ teaspoon garlic salt
  • salt & pepper to taste, as needed
  • 1 cup shredded cheese, divided (I used a block of Kolby Jack and shredded it myself since shredded cheese has some extra ingredients that are not so healthy).
  • Optional garnish; diced avocado, tomato and fresh cilantro

Directions:

  1. Preheat oven to 375 degrees F. and prepare an 8×8 or 2 to 2½ quart baking dish with nonstick cooking spray.
  2. In a large bowl, combine brown rice or quinoa, chicken, soup or salsa, corn, black beans, cilantro, cumin, chili powder, garlic salt and ½ cup shredded cheese.
  3. Spread mixture into the prepared baking dish. Top with remaining ½ cup shredded cheese. Bake uncovered until bubbly and cheese is melted, about 15 minutes.
  4. Serve immediately, garnished with avocado, tomato and cilantro, if desired.

Feel free to eat all by itself in a dish and if you like sour cream, add 1 tbsp of plain Greek Yogurt as a healthy alternative! You can also use this as a dip with whole grain tortilla chips!

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Monday, March 20, 2017

Thai Sesame Patties- Healthy Version

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Ingredients:

  • Deidra Penrose Mangus, healthy dinner recipes, sweet chili sauce healthy, thai chili patties, healthy thai turkey patties. bragg liquid aminos, healthy family diner recipes, military family and fitness, military wife, healthy new mom, nutrition tips, weight loss journey tips, successful beachbody coach PA1/4 yellow onion, chopped
  • 1 cup parsley, finely chopped
  • 4 cloves garlic, diced
  • ¼ tsp garlic powder
  • ½ tsp Sea salt
  • ¼ tsp ground pepper
  • ½ tsp red pepper flakes (or more to taste)
  • 1 lb lean ground turkey
  • 2 tbsp toasted sesame seeds
  • 1.5 tbsp soy sauce (I use Bragg Liquid Aminos)
  • 1 egg white
  • ½ tbsp sesame oil
  • 1/2 tbsp EVOO

Directions:

  1. Combine all the ingredients except for the oils in a medium sized bowl, mixing completely.
  2. Divide the turkey mixture into 5 round patties.
  3. Refrigerate for at least one hour.
  4. Heat the oils in a large skillet. Add the patties and cook for 10 minutes, turning every so often to achieve a golden color.
  5. Serve with a sprinkling of extra soy sauce on the top or with Thai sweet chili sauce

Thai Sweet Chili Sauce

  • 1/4 cup pure maple syrup
  • 2 tbsp sweet chili garlic sauce
  • 1 tbsp white wine vinegar
  • 1 tbsp cornstarch
  • 1 tbsp Bragg Liquid Amino
  • 1/4 tsp sea salt

Directions:

  1. In a small sauce pan, whisk ingredients together and bring to a boil.
  2. Reduce heat and simmer until thickened (about 5 min).
  3. Let cool and use to dip with Thai Patties.
  4. ENJOY!!

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If you are looking for more healthy recipes to cook for you and your family and would also like to be a part of my exclusive fitness challenge group with daily motivation, accountability, and fitness and nutrition tips, please fill out the application below. Spaces are limited, so please be sure to fill out ONLY if you are ready to commit to your fitness journey!

 

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Tuesday, February 28, 2017

Asparagus and Ham Spaghetti Squash

I am so sorry I didn’t post all last week!! Getting married and having some other things going on took my mind off of my blog… but don’t worry, it won’t happen again!!

So I am excited for this new recipe, because it was made with the help of my HUSBAND!! He definitely knows how to get to my heart! He is helping me so much with taking care of our home, kids, and cooking meals and cleaning up!  I know you may be thinking this is what husbands are suppose to do, but keep in mind, I’ve been a single parent and use to doing it on my own! I can totally get use to this! <3

Last night, Brent made this meal for me, but I added just a couple ideas to make it our own!! I changed the spaghetti noodles for spaghetti squash, and added mushrooms too!

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Ingredients:

  • 1 Spaghetti Squash (medium size)Deidra Penrose Mangus, Spaghetti squash recipes, asparagus recipes, healthy dinner recipes, military wife, military and fitness, healthy military family, ham recipes, chicken broth recipes, clean eating recipes, top beachody coach PA, online health and fitness coach PA, elite beachbody coach PA,  healthy mom and nurse, healthy lifestyle tips, lose 10 lbs, easy healthy meals
  • 1 bushel fresh asparagus (remove the stems and use the green part and the tree looking part)
  • 6 slices of low sodium 97% fat free ham (get it as fresh as possible)- Cut into small cubes
  • 4 oz Gouda cheese (cut into small cubes
  • 1/2 cup mushrooms (sliced)
  • 1/4 cup chopped onion
  • 2 Tbsp EVOO
  • 1 tsp minced garlic
  • 14 oz can chicken broth (99% fat free) and low sodium

Directions:

  1. Place asparagus on cookie sheet. Add 1 tsp Himalayan Salt (or sea salt)  and 1 tsp EVOO on top. Cook for 12 minutes at 350 degrees.
  2. Cut spaghetti squash in half length wise (with a fork, take out seeds and middle) and turn upside down on plate (round part up) and cook in microwave for 12 min. Let cool for a couple minutes after taking out of microwave.
  3. In a small pan, add 1 tsp EVOO, ham, onion, mushrooms, and garlic and cook for 5 minutes or until onion slightly brown.
  4. In larger pan, add chicken broth and bring to a boil. Then turn down to medium.  Fork out spaghetti squash and add squash to pan with broth.
  5. Add asparagus, and ham mixture to large pan with broth and squash. Cook for 5 minutes. Mix every minute or so.
  6. Add Gouda cheese to mixture. Stir and cook for 1 minute.
  7. Let cool and serve!

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Wednesday, February 15, 2017

Cashew Chicken

Deidra Penrose, Deidra Mangus, Healthy Cashew chicken, healthy dinner recipes, healthy spicy dinner recipes, broccoli recipes, healthy chicken recipes, easy healthy dinner recipes, chili sauce, Bragg liquid amino's, Healthy eating tips, weight loss recipes, carb free recipes, gluten free recipes, rice vinegar, sriracha, elite beachbody coach PA, top fitness coach online pa, military wife, military fitness, beachbody challenge groupIngredients:

  • 3 tablespoons cornstarch
  • 1/2 teaspoon sea or Himalayan salt
  • 1/2 teaspoon pepper
  • 1.5 pounds boneless skinless chicken breasts, diced into 1-inch pieces
  • 2 tablespoons sesame oil
  • 1 tablespoon olive oil
  • 2 heaping cups broccoli floret
  • 1 cup red bell peppers, diced
  • 2 cloves garlic minced
  • 1 cup unsalted dry-roasted whole cashews
  • 3 tablespoons low-sodium soy sauce (I use Bragg liquid Amino’s- found in organic section of grocery store)
  • 2 tablespoons raw honey
  • 1 tablespoon rice wine vinegar
  • 1 tablespoon Asian chili garlic sauce

 

Directions:

  1. Add cornstarch, salt, pepper, chicken to a gallon size zip lock bag. Seal and shake to coat chicken evenly.
  2. In a large skillet on medium-high heat, add the oils, chicken, and cook for about 4 to 5 minutes. Stir every minute or so, so all sides cook evenly. Chicken should be about 80-90% cooked through.
  3. Add the broccoli and bell peppers and stir to combine. Cook for about 3 to 4 minutes or until vegetables are crisp-tender and chicken is cooked through; stir intermittently. While vegetables cook, make the sauce
  4. To a medium bowl add the soy sauce, garlic, honey, rice wine vinegar, chili-garlic sauce, and whisk to combine; set aside.
  5. Add the cashews to the skillet and stir to combine.
  6. Add the sauce and stir to combine. Allow sauce to simmer over medium-low heat for 1 to 2 minutes.
  7. Let cool before eating!
  8. Enjoy

 

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Monday, February 6, 2017

Sweet Chili Chicken and Cauliflower Stir-fry rice

 Deidra Penrose, elite beachbody coach, top beachbody coach PA, healthy Sweet chili chicken recipe, healthy cauliflower rice, healthy stir fry rice recipe, cauliflower recipes, sriracha, Bragg liquid amino's, weight loss journey, beachbody coach christian, military fitness, beachbody coach military wife, healthy mom weight loss, clean eating tips, healthy dinner recipes

Sweet Chili Chicken

Ingredients:

  • 1 lb boneless chicken breasts

The Marinade:

  • 5 garlic cloves, coarsely chopped
  • 2 tablespoons Sriracha
  • 4 tablespoons olive oil
  • 2 tablespoons Bragg Liquid Amino’s (find in the organic section at grocery store)  or reduced-sodium soy sauce
  • Juice of 1 lime
  • 1 tablespoon light brown sugar
  • 1 tsp cornstarch

Directions:

  1. In a medium bowl, combine the ingredients for the marinade until smooth and allow to marinate chicken in this mixture for 1 hour minimum in the refrigerator. When ready to cook, bring chicken at room at room temperature. Meanwhile, preheat your oven to 425°F (200°C).
  2.  Transfer chicken and the sauce to a baking dish. Bake at 425°F (200°C) for 25-30 minutes. Meanwhile reduce the remaining marinade a little bit in a saucepan on the stove while chicken is cooking, then drizzle the sauce left in dish over cooked chicken and broil for 5 minutes.
  3. Let cool before serving! Garnish with cilantro if desired, and serve immediately.
  4. ENJOY this dish with my Healthy Chinese Cauliflower stir-fry rice! Recipe below!

 

Healthy Chinese Cauliflower Stir-fry Rice

Ingredients:

  • 1 head cauliflower chopped into small pieces
  • 3 tbsp Extra virgin Olive Oil
  • 2 eggs
  • 1/4 medium onion chopped
  • 2 garlic cloves chopped fine
  • 1 small bag steam fresh veggie mix (peas, carrots, beans) or you can use 4 oz of your favorite veggie to go in your stir-fry.
  • 2 tbsp Bragg Liquid Amino’s

Directions:

  1. In large pan, add 1/2 tbsp Olive Oil and 2 eggs. mix eggs, breaking yoke and cook fully, continuously mixing and tossing. Set aside.
  2. In same pan, add 1/2 tbsp Olive oil, add onion and garlic and cook on medium high until slightly brown and sautéed. Set aside with eggs.
  3. Next, with same pan, add 1/2 tbsp EVOO (Olive Oil), add veggies and cook until cooked through lightly. Set aside with other cooked ingredients.
  4. Lastly, in same pan, add 1.5 tbsp EVOO and add in cauliflower. Cook on medium for 5 minutes, stirring and mixing every 1-2 minutes. After 2 minutes, add in Bragg Liquid Amino’s.
  5. Add in all other cooked ingredients and cook for 3 more minutes, mixing every minute.
  6. Serve after cooling.
  7. ENJOY!

If you make this, I would love to hear how you like it!!! Comment below!!

If you are looking for daily support and motivation along your fitness journey, please fill out the application for a spot in my next fitness challenge group! This is held via online, so I am accepting participants from all over the US and Canada! Please only fill out if you are ready and committed to reaching your goals!

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