Pesto Tomato Quinoa Pasta

PESTO TOMATO QUINOA PASTA

1 box of quinoa noodles (cook to directions)

Drain and add

2-3 tablespoons of basil pesto

1 can on diced tomatoes or sliced fresh ones to taste

1 handful of fresh mozzarella 

Mix all together and enjoy

Serves about 4

#pasta #pesto #healthy #fresh

HIIT workout

Hi Friends -  HIIT is one of my FAVORITE type of workouts.  The fast paced, the breaks, the time seems to fly by and Im a sweaty mess.  Here is a recent class I taught, everyone said it was very hard and fun!  I did modify this as I am 22 weeks pregnant but it was still lots of fun!

Equipment needed:

Light and Heavy Weights (I used 5 and 8lb hand weights)
Mat

Time: Approx 45 minutes to complete
Take 1 minute break between sets

HIIT

1.  Burpees

Jumping Jacks

 20 Seconds on/ 10 seconds rest

4 minutes

2.  Plank with a row (heavy weights)

Reverse lunges (heavy weights)

30 seconds each/ Repeat 4 x

4 minutes

3.  Standing sprints

Jumping  side to side leaps

20 seconds on /10 seconds rest

4 minutes

4.  Switch kicks

Bicep curl into overhead press (light or heavy weights)

20 seconds on/10 seconds rest

4 minutes

5.  Jump squats into push ups

Mountain climbers

20 seconds on/10 seconds rest

4 minutes

6.  Squat pulse with heavy weights 

Plank with leg lifts

30 seconds each

4x through

4 minutes

7.  Tricep dips

Switch kicks

20 seconds on /10 second rest

4 minutes

8.  Bicycle crunches

V Sit

Side plank dips

Reverse crunches

30 seconds each no rest

2X  8 minutes

Hope you got your sweat on!  Let me know if you loved it!

Coach Kerri 

Blueberry Muffins

These blueberry muffins taste—and smell— incredible. One whiff of them fresh from the oven and you won’t be able to wait until they hit your plate!

Total Time: 24 min.
Prep Time: 10 min.
Cooking Time: 14 min.
Yield: 15 servings, 1 muffin each

Ingredients:
Nonstick cooking spray (optional)
1 cup whole wheat flour
¾ cup + 2 Tbsp. all-purpose flour
¼ cup wheat germ
1½ tsp. baking powder
½ tsp. baking soda
¼ tsp. fine sea salt
1 tsp. ground cinnamon
2 large eggs
½ cup pure maple syrup
1 cup low-fat buttermilk
¼ cup coconut oil, melted
1 tsp. vanilla extract
1½ cups fresh blueberries

Preparation:
1. Preheat oven to 375° F.
2. Prepare 15 muffin cups by lining with muffin papers or coating with spray.
3. Combine flours, wheat germ, baking powder, baking soda, salt, and cinnamon in a medium bowl; mix well. Set aside.
4. Combine eggs and maple syrup in a medium bowl; whisk to blend.
5. Add buttermilk, oil, and extract; whisk to blend.
6. Add flour mixture to egg mixture; mix until just blended.
7. Gently fold in blueberries.
8. Divide batter among 15 prepared muffin cups.
9. Bake 13 to 14 minutes, or until golden brown and tester inserted into the center comes out clean.
10. Transfer muffins to rack; cool.

7 Dinner Ideas With Recipes

Good morning friends !

I've been working really hard at planning my meals.  For one, it makes my day easier if I know what I'm having-  hey I'm pregnant and food is really important to me right now ;)  Here is what my family is having for dinner this week.

Breakfast - we have oatmeal or eggs everyday along with my Shakeology



Lunch - Salads or turkey sandwiches or even better LEFTOVERS!



Snacks - I bought a ton of fruit and made a huge fruit salad, I always have my homemade granola balls on hand, some rice cakes and yogurt and that should cover my snacks.

Now on the main event -  DINNER

Here is what I'm having with links to the recipes.  I hope you enjoy.

A Fit Prego’s Guide to Healthy Dinners

www.kerribauer.com

Monday

Grilled Chicken and Quinoa and Black Bean Salad

Tuesday

 Spiralized Chicken and Sweet Potato Casserole

Wednesday

 Turkey Quinoa and Spinach Casserole

Thursday

 Homemade Pizza dough with grilled chicken and mixed veggies

Friday

 Chicken Fajitas

Saturday

 Chicken Sausage with mixed veggies

Sunday

 Penne pasta with homemade turkey meatballs and spaghetti sauce

Make it a double and have some for lunch the next day!  Heres to a healthy pregnancy for you and your bundle of joy!



Let me know if you try it and if you like it :)

xox

Coach Kerri

21 Day Fix - QUINOA AND BLACK BEAN SALAD

In case you haven't heard, there is a 21 Day Fix COOKBOOK coming out next month!  AH!  Going to be SO awesome.  I got a sneak peek and this quinoa salad was in there and I was headed to a BBQ and knew I had to make this.  I went back for seconds and it was GONE.  This is a hit!

SERVES: 12 (1 cup each) Prep Time: 30 min. Cooking Time: 12 min.

CONTAINER EQUIVALENTS (per serving): 1 GREEN  2 YELLOW 1½ TBS

Ingredients

1⁄3 cup fresh lime juice
1 Tbsp. ground cumin
1 Tbsp. sea salt (or Himalayan salt)
1⁄3 cup olive oil
2 cans black beans, (15-oz. ea.) drained, rinsed
4½ tsp. red wine vinegar
Ground black pepper (to taste; optional)
4 cups water
2 cups dry quinoa, rinsed
1 medium red bell pepper, finely chopped
1 medium orange bell pepper, finely chopped
1 medium yellow bell pepper, finely chopped
1 (10-oz.) bag frozen corn, thawed
1 bunch fresh cilantro, finely chopped


1. Combine lime juice, cumin, and salt in a medium bowl; whisk to blend.
2. Slowly add oil, while whisking constantly. Set aside.
3. Combine beans, vinegar, and pepper (if desired) in a medium bowl; mix well. Set aside.
4. Bring water to a boil in medium saucepan over high heat.
5. Add quinoa. Reduce heat to medium-low; cook, covered, for 10 to 12 minutes, or until all water has been absorbed. Remove from heat. Cool for 15 to 30 minutes. Set aside.
6. Place cooled quinoa in a large bowl. Fluff with a fork.
7. Add bell peppers, corn, cilantro, bean mixture, and dressing; toss gently to blend.

NUTRITIONAL INFORMATION (per serving): Calories: 261 Total Fat: 8 g Saturated Fat: 1 g Cholesterol: 0 mg Sodium: 578 mg Carbohydrates: 38 g Fiber: 8 g Sugars: 2 g Protein: 10 g