Jennifer Wood’s Protein Waffle Recipe

 



πŸ§‡My go to #proteinwaffle πŸ§‡ recipe πŸ‘‡πŸΌπŸ‘‡πŸΌπŸ‘‡πŸΌ


Makes 5 servings 

Seriously! It’s so good! You’re getting protein from the egg whites and cottage cheese and slow digesting carbs from the oats. Perfect breakfast or pre or post workout meal on the go! 

Place all ingredients in blender. 

1 cup cottage cheese 

1 cup egg whites plus splash

1 1/2 cup reg oats 

1 tsp baking powder 

1/2 tsp Baking soda 

1 tbsp Coconut oil 

3 tsp flax meal (optional)

1 tsp vanilla 

Stevia - 4 shakes or sweetener of choice 

2 tbsp water

Blend everything above and let sit 5 min. If thickens too much add 1-2 tbsp water to thin it out. 


Spray waffle iron with cooking spray or coconut spray. Pour in approx 1/2 to 3/4 cup batter in to waffle iron and cook waffle. 


Let dry on cookie rack or plate. They toast back up when you reheat them in toaster or air fryer. 


Meal prep tip - Freezes well! Just toast when ready to eat. I heat mine in the air fryer or toaster oven. 


Jennifer Wood Fitness - follow my social media at Instagram @jennifercwood for more healthy recipes, lifestyle change tips, fitness motivation, laughs and more. 

Jen’s Healthier Version Sweet Potato Casserole

 My family loved my heart attack version I used to make, so I decided to try to recreate and lighten it up. The taste is still amazing and not exactly healthy but it is better than the original. The original recipe is still on the blog if you search for it using the search bar.



Lightened up Sweet Potato Thanksgiving Casserole Recipe 


4-5 med sweet potatoes 

Peel and boil until soft; drain 


Using hand mixer or stand up mixer whip potatoes with 1/2 stick of butter.


Add in a hefty dash of salt (you can add more later when you taste it) about 1/4 tsp pepper, 1/8 tsp garlic powder (optional)

A few tbsp (or splash) of toasted coconut almond milk or reg milk


1/4 cup coconut sugar

 

1.5 tsp vanilla extract 


1 tsp Cinnamon 


1/2 tsp Nutmeg


1 egg


Bake 350 approx 20-30 min, top with nuts and and or some

Marshmallows & cook for another 10 min. 


Top with 1/2 cup of pecans or walnuts and marshmallows if you prefer. I did half and half one year! This freezes well. Just keep the nuts until ready to bake. Thaw then reheat! 


Yields approx 8 servings. 


Follow me on Instagram at JenniferCWood for more healthy recipes, home workouts, fitness motivation, a good laugh and more! 


Xoxo Jennifer Wood 

Spaghetti Squash Chicken Brocolli Alfredo Bake

Spaghetti Squash Chicken Broccoli Alfredo Bake





A delicious healthy family dinner to increase veggies and go lower carb. If you bake it in the squash skin it looks super fancy too :) Perfect for a healthy lifestyle when you are craving alfredo pasta. 

Ingredients:

1 tbsp olive oil/ghee/or butter 

2 lbs cooked chicken breast cut up (can pan sear this or used prepped grilled breast - see tips below for meal prep)

1/2 red or sweet onion, sliced or diced

2 cloves minced or pressed

1 tsp salt

1/2 tsp black pepper (for more flavor you can add more when serving)

pinch of crushed red pepper flakes (optional)

1 cup milk (skim milk for lower calorie)

1/2 cup parmesan cheese, grated

1 package steam fresh broccoli florets; microwaved.

1/2 cup shredded mozzarella cheese (for topping before you bake)


DIRECTIONS 










Instructions Checklist





FOR THE SQUASH

Microwave squash for 3-5 minutes to soften. Makes it easier to cut in half. Cut in half. Remove seeds. Place in pressure cooker for 5 minutes or you can bake at 350* until done (approx 30-40 min) Allow to cool. Scrape out squash with a fork. Keep the squash shells if you want to bake dish in them. Looks fancy!

FOR THE CHICKEN

Season chicken with salt, pepper, garlic powder, onion powder (or seasoning of choice). Sear in pan with a little evoo. Set aside to cool. Chop into bite size pieces. 

FOR THE SAUCE/DISH

In the same pan you cooked the chicken, add a little olive oil or ghee and saute 1/2 chopped onion until golden. Add in garlic and saute for a few min. Don't burn the garlic. Have your sauce ingredients ready to go here. 

Whisk in 1 cup of milk, 1/2 cup parmesan, salt, pepper, and the 2 tbsp cornstarch mixed with 2 tbsp water OR 2 tbsp arrowroot with 2 tbsp water. Cook a few minutes until thickens. Add in squash, chicken, broccoli, and stir to combine. Place into a baking dish OR the squash skins. 

Top with mozzarella. Bake at 350 for 10-15 min or until cheese is golden and melted. 

ENJOY! 

Follow me on Instagram at @jennifercwood or Facebook at Jennifer Covin Wood for more healthy recipe ideas, fitness motivation, nutrition and lifestyle advice, funny jokes and more. Email me at jenniferwoodfitness@gmail.com for info on my monthly at home fitness and nutrition accountability weight loss group. Spin classes plus accountability coming soon! 

White Chicken Chili Instant Pot Recipe Using Ground Chicken Or Chicken Breasts

White Chicken Chili Pressure Cooker Recipe Using Ground Chicken Or Chicken Breasts


There's something so comforting about fall. Cooler weather. Thick sweaters - or if you're in the south like me, light sweaters and layers lol :) Soups are the perfect fall food. They are easy to make in the slow cooker, pressure cooker or on the stove and who doesn't love leftovers! I know I do! And soup the next day is even tastier! This chicken is similar to a tortilla soup and I enjoy having it along side tortilla chips or you could add some rice or enjoy as is. It's easily modifed or if you prefer to wing it, you can easily do that too. I tend to use what we have on hand so don't be afraid to swap out similar things as I have made this a few different ways depending on what we have on hand!

Directions for using ground chicken: 

1 pkg ground chicken or 1 lb chicken breast (Diff cooking methods at the end).

1 med onion, chopped

1 red small bell pepper, chopped 

1 jar salsa verde (green salsa - used herndez but any is fine)

1 carton of chicken broth/stock or veg broth

1/3 block of cream cheese or light cream cheese (original recipe called for the whole thing, but I wanted to lighten it up. You could leave this out if you prefer, but it does give it a more richer taste)

1 tbsp chili powder

1 tsp cumin

1/2 tsp salt (can add more later if needed)

1/4 tsp black pepper

1 tsp garlic powder (optional - i like garlic!)

1 tsp onion powder

2 cans of cannellini beans, drained

1/2 cup frozen corn or 1 can of corn, drained

1 bay leaf

1/4 cup fresh cilantro add half into soup before cooking or can do after

1/2 lime, squeezed add in after cooked (optional)

1 small can of diced tomatoes or rotel mild/medium per spicy preference


**Optional: added in 2 hatch chili's we roasted and froze into individual baggies to give it a little more flavor or you can use a can of green chili's if you have them. Or you can use rotel tomatoes in place of the chili's and tomatoes. 


Directions for using ground chicken or turkey:

In a pressure cooker turn on saute setting and allow to get hot. Pour in 1 tbsp olive oil. Saute onion and bell pepper for about 5 minutes. Add in ground meat, salt, pepper, chili powder, onion powder, garlic powder and cumin then saute until done. Saute chopped garlic for a min or so or use 1 tsp prepared garlic (if you just prefer to use garlic powder that is okay too). 

Now add in remaining ingredients: broth, green salsa, corn, seasonings, beans, bay leaf, cilantro, and cut 2 oz of cream cheese block into large chunks and stir. Seal lid and cook on low pressure for 5 min. You can let it natural release or do instant release - releasing steam. Stir and enjoy! 

If you like it spicy, add a little cayenne or hot sauce to your bowl. You can also saute in some jalapenos! 


Directions for using chicken breast:


Turn on saute function. Saute onions and peppers until done (about 5 min). Saute garlic for a min. Add remaining ingredients into the pot and stir. Seal lid. Put on high pressure for 12 min if thin breasts or 20 if frozen breasts. Carefully release steam and remove chicken breasts and once cooled enough you can shred or chop them and put back into the soup. Squeeze in fresh lime juice. 

To plate:

Top soup with some fresh mexican blend cheese, sour cream or greek yogurt, fresh sliced red onion, cholula hot sauce or tabasco and or 1/4 fresh avocado! Serve with some tortilla chips but eat before they get soggy. So so good! My whole FAMILY loved it! And my youngest is picky. 


This can be done on the stove in the same way. The flavors will just take longer to come together. If using a slow cooker, saute the onions and peppers first for a deeper flavor. 

Follow me on social media for more recipes, fitness motivation, daily inspiration and more at Jennifer Covin Wood on Facebook or @jennifercwood on Instagram or email me at jenniferwoodfitness@gmail.com



I've been helping busy moms with home workouts and nutrition in a private online group setting for over 9 years. Accountability and support is the secret sauce to weight loss. I also emphasis mindset and self development to work on confidence and long term success. It's more about a lifestyle change and not a diet. Contact me for info on my next virtual group, or with any questions you may have. 


Shortcut: Use a rotisserie chicken and cook 2 min on high. Shred the chicken before cooking. Quick release steam and enjoy! Use the bones later for stock to upcycle and make bone broth. 


Spiralized Cucumber Watermelon Spring Summer Salad BellaGreen Copycat

Fell in love with this place in north Houston called BellaGreen! I fell in love with this salad and had to recreate it! It’s now my favorite salad! If only someone would open one near me in south Houston! It’s a little prep but there are some shortcuts and you can prep extra to enjoy several salads! 



On a large plate or bowl: 

3 parts Spring mix

1 part Romaine mix (can just use spring mix)

Red onion sliced thin 

Watermelon cubed (or buy it pre cut)

Goat cheese or feta - used approx 1 tbsp

1 cucumber peeled & spiraled thin save the leftovers for other salads. Used about 1/3 cucumber

Salt & fresh pepper top of salad 

1 -2 tbsp Candied pecan pieces or almonds or walnuts (sugar or maple syrup heated on the stove with nuts. Allow to cool. Store in container.) or just use regular. 

A few cherry tomatoes sliced in half 

For the dressing:

1/4 cup fresh oj from orange 

1 small lime or half Lemon squeezed

1 tbsp honey/agave/or maple syrup 

1/8 tsp Salt 

1/4 tsp coarse ground Pepper

1/4 tsp Garlic powder

1/4c olive oil 

1/2 cup Prosecco vinegar or champagne vinegar 


Place all ingredients into a small jar and shake to combine. Use 2 tbsp per salad. Dressing will separate which is kindof a pain πŸ˜† Store in the fridge. It seems to last a week or two. 


Optional a few fresh basil leaves and parsley leaves snipped with kitchen shears! 


This is a lot of prep but you can prep extra and eat for a few days! It’s one of my all time favorites!! 


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Ig @jennifercwood

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Email me at jenniferwoodfitness@gmail.com