Hearty Vegetable Soup and Flour-less Chocolate Chip Muffins

Happy Monday friends! I don’t know about you guys, but my kiddos have been sick pretty much non stop this winter season. It’s not all three at once…it never is…it just starts with one and then continues to spread to the others so we are a sickly house all month! I’m so over the fog and the gloom and germs – bring on Spring already! I’m home today with two sick ones so it gave me a chance to write this little post.


We headed up to Shaver this past weekend just for the night with our lovely neighbors.  I’ve been craving a vegetable soup so I decided to make a big batch while we were there.  I was also snacks today in my middle’s kinder class and she requested chocolate chip muffins.  I whipped up some flour-less, oil free, oatmeal, banana, chocolate chip muffins last night and at 130 calories each – they are delicious! Check out the recipes below.

Hearty Vegetable Soup

(Serves 4-6 @ approx. 150 calories per serving)

1 cup Frozen Peas

1 cup Frozen Green beans

1 cup Frozen Corn

1 cup diced carrots

1 cup sliced celery

2 medium potatoes, diced

1 28oz can of chopped tomatoes

1 large (48 oz) box of vegetable broth

2 bay leaves

thyme, onion powder, salt and pepper

Throw all the ingredients in a big pot and cook on medium for about 45 minutes.  Taste and season to your liking and even add some shredded chicken for a little added protein!

 hearty veggie soup   hearty veggie soup

Flour-less Chocolate Chip Muffins

(Serves 12 @ approx. 130 calories each)

1/4 cup brown sugar

1 1/2 teaspoons Baking Soda

1/2 teaspoon Baking Powder

2 cups Rolled Oats

2 eggs

2 ripe bananas, smashed

1 cup Plain Greek yogurt

1/2 cup mini or regular chocolate chips

Mix all ingredients in a large bowl.  Place batter in your Vitamix or the like and blend until smooth. Pour batter into muffin tins (spray paper liners with non-stick spray since there’s no oil in this either) and bake at 400 degrees for 13-15 minutes.  Let cool about 10 minutes and enjoy!

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Talk soon-





Staying Postive

Week one done of getting back in the saddle and I feel great!  Its amazing how making a few small changes can make such a big difference.


A few things I really focused on this week were:

  • Eat a fruit and/or vegetable with every meal
  • Drink tons of water
  • Have only ONE alcoholic drink during the week
  • Make my workouts count and
  • No late night snacking

These are small changes that I am hoping to continue to follow as time goes so they eventually become second nature. The hardest one to do was the late night snacking by far.  I didn’t realize how accustomed I’d become to having a little something after dinner every night.  I’m not talking ice cream or anything like that, but I usually had SOMETHING – and I wasn’t even hungry.  It was just added calories serving no purpose.

This next week I”m going to add to my list above and focus on a few more things that I would like to see become habits.

  • Consistently keep a food journal to get my macros in check. I’m shooting  for 30/30/40 (protein being 40)
  • Eat only REAL food and for a purpose.  Food should be fuel and I want to eat for performance, recovery and overall health.

Here’s one of my favorite snacks from last week-


cottage cheese with fresh berries and walnuts

And this has been a perfect post-workout recovery breakfast


Egg whites on an English muffin doused with siracha

I can feel a slight head cold coming on and I’m going to try my best to beat it in the next few days by staying hydrated and getting quality sleep.

I’m committed to being healthy and happy! Here’s to another positive week – we got this!