Servings: 1 Here’s what you need…

1/4 cup Greek Yogurt, plain, fat free
1/4 cup low fat cottage cheese
1 scoop high quality strawberry or vanilla protein powder
1/4 cup fresh berries
1 Tablespoon pecan pieces, toasted

1. In a small bowl use a whisk to combine the yogurt, cottage cheese and protein powder. Mix until well incorporated.
2. Place half of the yogurt mixture into a clear cup, top with the berries and then the remaining yogurt mixture. Top with pecans.

Nutritional Analysis: One serving equals: 260 calories, 6g fat, 307mg sodium, 11g carbohydrate, 4g fiber, and 38g protein. <—Doesn’t get much better then this!

Try it out tomorrow and let me know how you like it!

JC Guidry

METHOD EVOLUTION

Pearland & The Woodlands Leading Body Transformation & Fitness Experts

Personal Training Studio & BootCamps

Here’s what you need…

1 teaspoon olive oil
1 teaspoon chopped garlic
1 cup asparagus, cut into 2 inch segments
1 (16 oz) package pre-chopped stir fry vegetables
1 (10 oz) package shredded cabbage
1 cup chopped pineapple
1 cup chopped cooked chicken breast
3/4 cup teriyaki sauce

Yield: 6 servings

1. Heat the olive oil in a large skillet or wok. Add the garlic. When the garlic is browned add the asparagus.
2. Stir fry for 5 minutes or until the asparagus turns bright green.  Add the chopped stir fry vegetables, cabbage, and pineapple.
Stir fry for 5 minutes or until the vegetables are tender.
3. Add the cooked chicken pieces and mix in the teriyaki sauce. Stir fry for another minute, until the sauce is evenly distributed.

Nutritional Analysis: One serving equals: 117 calories, 1.8g fat, 15.8g carbohydrate, 4g fiber, and 10.7g protein.

Now, If you really really don’t have time to cook but still want to have healthy meals then…contact us regarding our new personalized meal service.  The foods delivered right to your house and takes less than 90 seconds to cook!

METHOD EVOLUTION

The area’s leading Body Transformation & Fitness Experts

Personal Training Studio & Pearland BootCamps

This gorgeous weather has me thinking about snuggling up in my pajamas after a long day (and a great workout, of course.) Here’s a recipe I found from Whole Foods that would pair perfectly with a relaxing evening and a glass of almond milk. As always, my tagline remains – everything in moderation.

Pumpkin-Cranberry Oatmeal Cookies

Ingredients – makes 3 dozen cookies

2 cups old-fashioned rolled oats

1 cup whole wheat pastry flour

1 tbsp pumpkin pie spice

1 tsp baking powder

½ tsp sea salt

10 tbsp unsalted butter, softened

2/3 cup packed brown sugar

1 ½ cups canned pumpkin puree

2 large eggs

1 tsp pure vanilla extract

1 ½ cups dried cranberries

Method

Preheat oven to 375°F.

Line 2 baking sheets with parchment paper.

In a medium bowl, stir together oats, flour, pumpkin pie spice, baking powder and salt.

In a separate bowl, use an electric mixer to beat butter and sugar until light and fluffy. (About 3 minutes).

Add pumpkin, eggs and vanilla, and beat until combined.

Stir in flour mixture until just combined.

Then fold in cranberries.

Drop cookies by heaping tablespoon onto prepared baking sheets and gently press with fingers to flatten into discs (note that cookies will not spread while baking).

Bake about 24 minutes or until lightly browned.

If baking 2 sheets at a time, rotate sheets halfway through baking.

Transfer to wire rack to cool.

Store cookies in an airtight container

Nutrition

Per serving (1 cookie):

100 calories (35 from fat)

4g total fat

2g saturated fat

20mg cholesterol

45mg sodium

14g total carbohydrate (1g dietary fiber, 8g sugar)

2g protein

METHOD EVOLUTION

Pearland’s Body Transformation & Fitness Experts

Personal Training Studio & Pearland BootCamps

An example of such a meal is:

Spaghetti Squash

If you love eating spaghetti but hate what it does to your stomach and hips, you’re not alone. Yet spaghetti squash can act as an excellent pasta substitute. So why not simulate your favorite spaghetti recipe with this take on spaghetti with meat sauce.

Ingredients
Spaghetti squash 4 cups
Coconut oil or butter (melted) 1 tbsp
Salt ¼ tsp
Pepper 1⁄8 tsp
Cinnamon 1⁄8 tsp
Olive oil cooking spray
Ground sirloin or extra lean ground beef (340 g) 12 oz
Onion (small diced) 1 cup
Tomato sauce 2 cups
Cashews (crushed) ¼ cup
Parmesan cheese (grated) ½ cup

Serving Size
Serves 2 large or 4 small

Preparation Time
15 min. Preparation Time
45 min. Cooking Time

Instructions
Preheat oven to 375°F. Cut squash in half and clean out the center and seeds. Place cut side up on a baking sheet and drizzle with oil or butter. Season with salt, pepper and cinnamon and then place in the oven. Bake squash for 45 minutes or until tender enough to stick a fork into it with minimal resistance. Remove from oven and allow it to cool a little. While the squash is baking, preheat a non-stick frying pan on medium heat, lightly coat with spray and add the ground sirloin. Sauté the sirloin in batches if necessary, until lightly browned and cooked all the way through. Add onions and sauté for 2 minutes more. Remove from heat, add in the tomato sauce and cashews, and set aside. Once squash has cooled a little, scoop the flesh out of the skin with a spoon, measure and add it to the meat sauce. Next, reheat in the frying pan on medium until warm. Garnish with the parmesan. Serves 2 large or 4 small.

Variations and Options
Make this post-workout recipe a chicken recipe by substituting sautéed chicken breast for the ground beef. For a lower-carb anytime dish, reduce spaghetti squash from 4 cups to 3 cups. For a more gourmet approach, plate the warm squash first, top with the hot meat sauce and then garnish with the parmesan, adding some chopped basil on top.

Nutritional Information
(per serving)     large     small
Calories (k/cal)     709.1     354.6
Fat (g)     31.2     15.6
Saturated (g)     15.6     7.8
Monounsaturated (g)     10.3     5.2
Polyunsaturated (g)     2.8     1.4
omega-3 (g)     0.4     0.2
omega-6 (g)     2.2     1.1
Carbohydrates (g)     52.4     26.2
fiber (g)     9.7     4.8
sugars (g)     22.9     11.4
Protein (g)     54.7     27.3

Method Evolution

Pearland’s Body Transformation & Fitness Experts for Busy Parents and Professionals

Personal Training Studio & Pearland BootCamps

A perfect substitute for dips and dressings. And delicious!!

Ingredients:

1.5 cups fresh pineapple

Fresh Cilantro

1 Red Onion, sliced

4 tsp. Lime juice

2 Jalapeno peppers

Directions:

Drain pineapple. Mince onion and jalapeno (seeded.) Chop cilantro. Mix all ingredients together and salt and pepper to taste.

Great to serve with baked tortilla chips, shrimp, or fish.

Nutrition Facts: (per serving) Serving Size 44g.

23 calories

0 g fat

5.4 g carbohydrate

0.2 g fiber

0.1 g protein

METHOD EVOLUTION

Pearland’s Body Transformation & Fitness Experts for Busy Parents and Professionals

Personal Training Studio & Pearland BootCamps

Ingredients:

• 6 oz Chicken breast, cooked & diced
• 2 t Fresh cilantro, chopped
• 2 Green onions, diced
• 1/2 t Ground cumin
• 2 T Red bell pepper, diced
• 1/2 t Chili powder
• 1/2 c Frozen corn kernels
• 1/4 t Salt
• 1/2 c Black beans, rinsed and drained
• 3/4 c Shredded Low Fat Monterrey Jack Cheese
• 1 Jalapeno, seeded and minced
• 8 pc Phyllo dough
• Nonstick Spray

Directions:

Heat a skillet over medium heat and spray with nonstick spray. Stir in green onion and red bell pepper and sauté for 5 minutes or until tender. Add the diced chicken, corn, black beans, jalapeno, cilantro, cumin, chili powder, and salt. Cook for 5 minutes and stir well to combine. Remove from heat and stir in cheese until melted. Take 1 sheet of phyllo dough and place on a clean dry surface. Spray well with nonstick spray. Fold into thirds, spraying each layer. Spoon 1/8 of the mixture onto the small end of the phyllo and wrap tightly, folding in the sides. Place on a sheet pan and spray with nonstick spray. Keep phyllo from drying out with a damp towel. Bake in a preheated 350 F oven for 15-20 minutes. Serve with fresh salsa. Serves 4.

Nutrition Facts (per serving):

273 calories, 7.9 g fat, 3.7 g saturated fat, 39.7 mg cholesterol, 643.0 mg sodium, 30.2 g carbohydrates, 3.5 g fiber, 0.8 g sugars, 20.4 g protein, 15% vitamin A,

18% calcium, 23% vitamin C, 14% iron

Now that you enjoyed your low-fat option appetizer – don’t forget your main course (Pearland Nutritionist Pizza Confession)

METHOD EVOLUTION

Pearland’s Body Transformation & Fitness Experts

Personal Training Studio & Pearland Bootcamps

Our staff nutritionist, Jennifer Bradley, wanted to share a great treat for the individual with allergies or intolerances.

It is VERY sweet….Consider yourself warned.

Banana Bread – Gluten-Free, Casein-Free, Grain-Free

Ingredients:

2 mashed, ripe bananas

4 beaten eggs

½ cup honey (use maple syrup if you want something less sweet)

3 T liquefied coconut oil, avocado oil or palm shortening, at room temperature

½ t vanilla crème liquid stevia

½ t finely ground, unrefined sea salt

1 – 1 ½ t ground cinnamon

¼ t ground nutmeg

1/8 t ground allspice

¼ c tapioca flour

½ c coconut flour, sifted

½ t baking soda

½ t baking powder

½ c chopped walnuts (or pecans)

Directions:

Preheat oven to 350°F.

Grease an 8 ½ X 4 ½ in glass loaf pan. Line the bottom and sides with parchment paper and oil the top of the paper, as well. If using a metal loaf pan, raise the oven temperature to 375°F.

Combine wet ingredients in a bowl and whisk to combine.

Combine dry ingredients in a bowl and whisk to combine.

Add the dry ingredients to the wet ingredients and whisk to combine, scraping the bottom of the bowl to remove any lumps of flour.

Scrape the mixture into a prepared pan and smooth the top.

Bake for 50 – 60 min until firm to the touch and a toothpick inserted into the center comes out clean.

Allow to cool before slicing. Cover and refrigerate within 48 hours.

METHOD EVOLUTION

Pearland’s Body Transformation & Fitness Experts

Personal Training Studio & Pearland BootCamps

So, I told you that confession to tell you this: There are tons of ways to have a HEALTHY pizza. Yep, I said it. Healthy pizza. The more veggies you pack on that pizza with low-fat cheese on a whole wheat crust, the better it is for you.

Tips to keep in mind when making a healthy pizza:

1. Veggies, veggies, veggies and more veggies!  A few suggestions – spinach, tomato, onion, bell peppers, black olives, etc.
2. Skip the fattening, creamy white sauce and use a tomato or pesto sauce, instead.
3. Try to find a whole wheat crust (or make your own!).
4. If you must add meat, try all white meat chicken or ground turkey.
5. Use low-fat cheese.
6. Thin crust is a better option than thick crust.

Try this fabulous Greek Pizza Recipe for dinner and save some for breakfast the next day!

Ingredients:

• 1/4 cup black olives
• 1 red tomato
• 1/2 cup red onion
• 2 oz mozzarella cheese, part skim milk
• 1/4 cup reduced fat feta cheese, crumbled
• 2 T pesto with basil sauce
• 12 inch whole wheat pizza crust

Instructions:

1. Pre-heat over to 450 degrees
2. Lightly brush top of pizza crust with pesto sauce.  Top pizza evenly with cheeses, then black olives, tomatoes and onion (add more veggies if you like!)
3. Place in preheated oven and back 8-10 minutes.

Now enjoy!

Jennifer Bradley

Nutritionist, Method Evolution

Pearland’s Body Transformation & Fitness Experts for Busy Parents

Personal Training Studio & Pearland BootCamps

Below you will see a recommended Jump Start you don’t want to miss…serve these with fresh berries for a nice breakfast treat.

ALMOND FLOUR PANCAKES

Ingredients

• 1 cup almond flour
• 2 eggs
• 1/4 cup water
• 1 tbsp honey
• 1 tsp vanilla extract
• a pinch of ground cinnamon
• coconut oil or butter for cooking
• a pinch of salt

PREPARATION

1. Combine the eggs, honey and vanilla extract in a bowl and whisk everything together.
2. Add the almond flour, cinnamon and a pinch of salt and combine well.
3. Heat a large pan over a medium heat, add a bit of coconut oil or butter to coat and pour 1/8 of the pancake batter, quickly turning the pan around to spread the pancake over the whole pan.
4. Cook until brown on the underside, about 1 minute and then flip and cook for another minute on the other side.

Now enjoy!

Looking to step up your Nutrition game???  Then click here for Pearland Nutrition & Weight Loss Programs

JC Guidry

Method Evolution

Pearland’s Body Transformation & Fitness Experts

Personal Training Studio & Pearland BootCamps

The answer is always the same…NO!

So just to prove the point – today we have another delicious recipe to share.

HIGH PROTEIN CHOCOLATE CAKE

CALORIES:  227

Protein:  18 grams

Carbs: 23.5 grams

Fat:  7.5 grams

In a blender, add

• 1 egg
• 3 tbsp. applesauce (unsweetened, natural)
• 2 tbsp. agave syrup
• 3 tbsp. unsweetened, vanilla almond milk

Once well blended, add to that:

• 2 tbsp. almond flour
• 3 tbsp. gluten-free pancake mix
• 1 scoop Prograde Vanilla Protein powder
• 1/2 tsp. cocoa powder

Once mixed, add to a microwave safe dish (glass or ceramic works well), and cook until done (start at 2 minutes and 15 seconds). If it’s still "wet," cook longer, going a few seconds at a time so it doesn’t get tough or overcooked.

Makes 2 servings.

Enjoy the delicious road to your weight loss and fitness success!

JC Guidry

METHOD EVOLUTION

Pearland’s Body Transformation & Fitness Experts to Busy Parents

Personal Training Studio & Pearland BootCamps