Coach Tu Anh Schroeter - Fabulously Fit Foodie

Quinoa (makes 4 cups, or 8 servings) Ingredients 1 cup of quinoa grains 2 cups of vegetable broth 1/2 tsp of turmeric (optional, but it makes quinoa this gorgeous golden color, and turmeric is a great anti-inflammatory) 1/2 tsp of sea salt (we like Celtic Sea Salt) 1 TBSP of coconut oil or earth balance butter optional: 1 tsp of herbs de provence Directions: In a fine mesh strainer, rinse quinoa thoroughly to remove the saponins (bitter outer layer) Put all the ingredients in a saucepan or pot, stir and mix all the ingredient.s  Bring to a boil, stirring occasionally After it is boiling, reduce the lid to low and over with a lid Let cook for 15 minutes Remove from heat and let it rest 5 minutes Fluff with chopsticks or a fork Great substitute for rice and it has 9 essential amino acids and is considered a complete protein. Quinoa is actually a seed, not a grain.  Serving for serving it has approximately the same number of calories as brown rice, so mak...

Overnight Oats for Breakfast Makes 5 servings I love this recipe because there is no cooking involved! Ingredients: 2 1/2 cups rolled oats 5 teaspoons chia seeds 2 1/2 teaspoons cinnamon (you can add other spices too if you like ginger, pumpkin spice, nutmeg, vanilla, almond extract, etc) 5 teaspoons maple syrup 5 tablespoons raisins or cranberries (or 5 cups of fresh or frozen fruit like peaches or blueberries, or 2.5 bananas) 5 tablespoons sliced almonds2 1/2 cups almond or flax milk (save for each night before) Directions: Set up your 5 empty 8-ounce mason jar (or any jars for that matter) Divide all the ingredients except for the milk between the five jars. Each jar will have: 1/2 cup oats, 1 teaspoon chia seeds, 1 teaspoon cinnamon, 1 teaspoon maple syrup, 1 tablespoon raisins, and 1 tablespoon sliced almonds. If you want it to look pretty, layer the ingredients in the jars. Screw on the lids securely and store in the fridge or leave out until yo...

Roasted Broccoli with Garlic Ingredients: 3  12 oz bags of precut broccoli or 3 heads of broccoli, cut into smallish sized pieces, rinsed and drained 6 cloves of garlic, diced or sliced 4 TBSP of olive oil salt and pepper to taste Optional : add some crushed chili flakes for a little kick Directions: Preheat oven to 450F Line baking sheet or baking dish with parchment or silicone sheet Toss the broccoli florets with the olive oil, garlic, salt, and pepper (and pepper flakes if using) in a bowl until evenly coated. Put in a single layer on a baking sheet. Spread them out and then roast, without stirring, until the edges are crispy and the stems are crisp tender, about 20 minutes.

Roasted Butternut Squash Ingredients: 3 bags of butternut squash at 12 oz each (buy pre-peeled and precut to save time), if not, peel and cut yourself 1 butternut squash (seeds removed) into 1 inch pieces and use 2 TBSP of oil instead of 4 and use 2 cloves of garlic instead of 4) 4 tablespoons of olive oil or coconut oil 4 cloves of garlic minced (add more if you LOVE garlic like me) salt and fresh ground black pepper to taste Directions: Preheat oven to 400 degrees F (200 degrees C) Line large baking sheet or baking dish with parchment or silicone sheet. Toss butternut squash with olive oil and garlic in a large bowl. Season with salt and black pepper. Arrange coated squash in a single layer on a baking sheet. Roast in the preheated oven until squash is tender and lightly browned, 25 to 30 minutes.

Baked Marinated Tempeh  Makes 1 serving (if making 5 days worth, multiply numbers below by 5) Ingredients: 2 TBSP of apple cider vinegar 1.5 TBSP of Bragg's Liquid Aminos (or Gluten Free Tamari) 1.5 tsp sesame oil 1.5 tsp 100% pure organic maple syrup or agave 1/2 clove garlic chopped 4 oz. of tempeh, cut int 1/2 inch strips Directions: Combine vinegar, Bragg's Liquid Aminos, oil, maple syrup, and garlic in a small bowl. Mix well. Place marinade in shallow dish. Place tempeh in dish and turn several times to coat well on all sides. Marinate for 1 hour, covered, in fridge, turn once after 30 minutes. You can do this overnight also, and turn in the morning, 30 minutes bofore you cook it Preheat oven to 350 F Bake for 10-15 minutes. Flip tempeh and bake for 10-15 minutes longer, or until golden brown Optional: add some crushed chili flakes and or fresh ground black pepper or a pinch of cayenne to marinade to give it a kick (this makes one serving) ...

Shopping List for Week of Clean Eating Here's the list for foods to cook for 5 days of our upcoming week This is for 1 person for 3 meals per day plus snacks, calorie bracket is 1500-1800 calories (vegan and vegetarian friendly) shopping list!! VEGGIES/FRUITS/NUTS broccoli or cauliflower 2 heads or 3 bags of prechopped (5 cups) butternut squash 5 cups or 3 bags prechopped garlic 2 heads (for tempeh, roasted veggies, and stir fry) fruit (blueberries/bananas/grapes/raisins (5 tablespoons of organic raisins) or 1 cup of fruit for 5 days worth to put in over night oats and 5 days worth to snack on (2 cup for snacks each day, or 1 cup of fruit and a small apple or half a banana per day) baby carrots (50 baby carrots to eat with hummus for snacks) 2 red onion  preshredded carrots celery (1 bunch) bell peppers (3 medium) (organic preferably since they are on the dirty dozen list) ginger root (1 small) OR ginger powder for stir fry almonds or favorite seed or seed butte...

Vegan Pho Ingredients: 1 Chayote, washed and cut in half 3 Carrots, scrubbed and washed clean, with stem stub chopped off 1 Kabocha Japanese Squash, scrubbed, quartered, scoop out seeds and discard seeds 1 Daikon Radish, washed and cut in half 1 Ginger Root, put in plastic bag, smash with a hammer, and roast in oven or toaster oven on 400 F for 10 minutes until slightly charred 1 Whole White Onion, quartered and roasted in oven or toaster oven on 400 F for 10 minutes or until charred Pho Seasoning (cloves, star anise, cinnamon, cardomon, coriander pods, all in a tea bag; can be purchased at Asian supermarket in spices aisle) Sea Salt (we like Celtic Sea Salt) Red Onion, thinly sliced (one handful per person) Cilantro, washed, and chopped (one handful per person) Cilantro, washed, left whole ( a few sprigs per person) Basil, washed, stems removed (small handful per person) Perilla (Vietnamese Herb, purple on one side of the leaves, found in Asian supermarkets in produce...