Zucchini Carrot Quiche

Paleo Zucchini Carrot Quiche
Serves 4
Packed with veggies and flavoured with herbs and bacon, this crustless paleo zucchini carrot quiche makes an easy weeknight meal.
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Prep Time
25 min
Cook Time
40 min
Total Time
1 hr 5 min
Prep Time
25 min
Cook Time
40 min
Total Time
1 hr 5 min
Ingredients
  1. 2 cups grated zucchini
  2. 1 teaspoon sea salt
  3. 2 cups grated carrots
  4. ½ cup cooked crumbled bacon
  5. 9 eggs
  6. 2 tablespoons fresh rosemary, finely chopped
  7. 2 tablespoons fresh chives, finely chopped
  8. 1-2 teaspoons oil for oiling the baking dish.
Instructions
  1. Preheat oven to 375F.
  2. Grate the zucchini, put in a bowl and sprinkle with salt. Toss and let stand while you prepare the remaining ingredients.
  3. Cook the bacon and crumble it.
  4. Grate the carrots.
  5. Crack the eggs into a bowl and whisk until well combined.
  6. Chop the herbs.
  7. Put the zucchini in a cheesecloth bag (or just use your hands) to squeeze out as much water as you can. This will help the quiche to set up nicely.
  8. Put the drained zucchini in a bowl with the rest of the ingredients and stir until well combined.
  9. Oil a 9 or 10 inch quiche dish or pie plate. Pour the mixture into the dish and smooth with the back of a spoon.
  10. Bake at 375 for 40 to 45 minutes until set in the middle, lightly browned and just beginning to brown on the edges.
Adapted from Flavor and Savour
Adapted from Flavor and Savour
Fitness Renegades http://fitnessrenegades.com/

Protein Donuts

Protein Donuts
Serves 12
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Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Prep Time
10 min
Cook Time
10 min
Total Time
20 min
Ingredients
  1. 1 cup almond meal
  2. ½ c oat flour
  3. ½ c Protein Powder of choice ( I like Vanilla Dream from Driven Nutrition)
  4. 1 tsp baking powder
  5. 1 tsp baking soda
  6. 2 eggs
  7. 2 tablespoons honey
  8. 2 tablespoons melted coconut oil
  9. ¼ c coconut or almond milk
Instructions
  1. Mix all of the above ingredients together. (Mix should be somewhat thick, but if it is clumpy or very difficult to stir, add in a little more milk or water. )
  2. Spray your donut pan with coconut oil very well so that they won't stick.
  3. Spoon your batter into a ziploc bag, cut the corner, and 'pipe' donuts into your pan. (Note: If you are adding berries, or large chunks of anything - DON'T add to the batter before hand.. instead just press them into the batter once it is in the pan. Otherwise it will be too difficult to pipe out.)
  4. Bake at 325 for 10 minutes.
  5. Allow to cool + top donuts with coconut butter as a 'frosting' or 'glaze'.
Notes
  1. Be creative and experiment with different flavors of protein powder from Driven Nutrition! Think about Cinnamon Roll in this protein donut.... 🙂
Adapted from The Clean Eating Couple
Fitness Renegades http://fitnessrenegades.com/

Cauliflower Nachos

Cauliflower Nachos
Serves 2
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Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
For the Roasted Cauliflower
  1. 1 head cauliflower
  2. 2 tablespoons olive oil
  3. 1 tablespoon garlic powder
  4. 1 teaspoon chili powder
  5. 1 teaspoon cumin
  6. salt and pepper, to taste
For the Toppings
  1. ½ cup cheddar cheese
  2. ½ cup rotisserie chicken (or 1 large chicken breast)
  3. ½ cup pinto beans, canned
  4. ¼ cup red onion, finely diced
  5. 1 jalapeno, sliced
  6. fresh cilantro, to taste
  7. pico de gallo
  8. special sauce: (1/2 cup plain Greek yogurt + 2 tablespoons Frank's Red Hot)
Instructions
  1. Preheat oven to 400ºF and rub a baking sheet with olive oil. Prep cauliflower by cutting the head into fourths. Then, slice into chip-like thin pieces. Place on pan.
  2. Drizzle cauliflower with a generous amount of olive oil and then season with garlic powder, chili powder, cumin, salt, and pepper.
  3. Bake at 400ºF for 25 minutes.
  4. Remove cauliflower and then flip. Add cheddar cheese, rotisserie chicken, pinto beans, red onion, jalapeno, and fresh cilantro.
  5. Bake again for 5-10 minutes.
  6. Serve with fresh pico de gallo and special sauce!
Notes
  1. Serving size: ½ recipe
  2. Calories: 378
  3. Fat: 9
  4. Carbohydrates: 36
  5. Sugar: 11
  6. Fiber: `4
  7. Protein: 35
Adapted from Fit Foodie Finds
Adapted from Fit Foodie Finds
Fitness Renegades http://fitnessrenegades.com/

4 Ingredient Peanut Butter Protein Waffles

4 Ingredient Peanut Butter Protein Waffles
Serves 4
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Ingredients
  1. 3 scoops (or 90g) Powdered Peanut Butter (PB2) or any flavor of Driven Protein Powder
  2. 3/4 cup liquid egg whites
  3. 1 cup unsweetened almond milk
  4. 1/2 cup unsweetened apple sauce
Instructions
  1. Mix all ingredients in a large bowl. Add a little extra almond milk if the batter is more cake-y than waffle-y. The casein in this protein powder will make the batter thicker. It should be relatively thin — almost like the consistency of chocolate syrup.
  2. Heat up your waffle maker. Spray both sides of it with cooking spray. Protip: set a couple of squares of paper towel below your waffle maker if you tend to be sloppy with it (like me). Simpler clean-up!
  3. Pour your batter into the waffle maker and let cook for 3-5 minutes.Take these out as soon as you can pull these away from the iron with a fork. WARNING: they can overcook pretty quickly, which makes them crispier. If you like ’em that way, cook them for 5-7 minutes (depending on the heat of your waffle maker).
Notes
  1. I prefer spreading 1 tablespoon of creamy almond butter across two waffles, then topping that with 1/4 cup sugar-free (or lite) syrup. Total calories/macros for that round out to an impressive 264 calories, 10g fat, 28g protein, and 12g carbs.
Adapted from MacKenzie's Clean Eats
Fitness Renegades http://fitnessrenegades.com/

Meet Andrea | Our January Renegade of the Month

AndreaBoguski | Renegade since November 2015

Andrea joined the Renegade family back in November 2015, and man what a ride it’s been since! Since the beginning of her weightloss journey, Andrea is now down over 93 pounds!! She will be the first person to tell you that it takes a lot of hard work to get results like she has.

Andrea has overcome two plateaus during her time with Fitness Renegades, which is never an easy feat. She stays very dedicated to her workouts and weigh ins and makes sure that working out is always part of her daily routine. Also part of her routine is Halo Top ice cream 🙂

Andrea shares her passion for working out and drive for success as well. She is always encouraging members to continue pushing themselves and reaching for their goals.

Andrea added to her bag of success tools and started the Renegade Lifestyle Blueprint in October 2016. She has been a supportive role model for others and continues to post and share her ideas on the Renegade Facebook page to help others who may be struggling.

Enchilada Chicken Stew

Enchilada Chicken Stew
Serves 6
Delicious enchilada stew!
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Prep Time
10 min
Cook Time
8 hr
Total Time
8 hr 10 min
Prep Time
10 min
Cook Time
8 hr
Total Time
8 hr 10 min
Ingredients
  1. 2lbs chicken breasts
  2. 1 yellow onion, chopped
  3. 1 green bell pepper, chopped
  4. 1 (4oz) can of chopped jalapenos
  5. 1 (4oz) can of chopped green chiles
  6. 2 tablespoons coconut oil
  7. 1 (14oz) can of diced tomatoes
  8. 1 (7 oz) can tomato sauce
  9. 3 garlic cloves, minced
  10. 1 tablespoon cumin
  11. 1 tablespoon chili powder
  12. 2 teaspoons dried oregano
  13. salt and pepper, to taste
  14. bundle of cilantro, to garnish
  15. avocado, to garnish
Instructions
  1. Pull out your handy dandy crockpot.
  2. Add your chicken breasts.
  3. Then add the rest of the ingredients on top, in any order.
  4. Put on low for 8-10 hours or high for 6-8.
  5. After it's done cooking, use tongs to pick at the chicken to shred it in with all the ingredients.
  6. Top with cilantro and some avocado.
  7. Eat up!!
Adapted from PaleOMG
Adapted from PaleOMG
Fitness Renegades http://fitnessrenegades.com/

Cuban Quinoa Bowl with Spicy Cashew Dressing

Cuban Quinoa Bowl with Spicy Cashew Dressing
Serves 2
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Ingredients
  1. Quinoa
  2. 1 cup quinoa
  3. 3 cups vegetable broth
  4. 2 teaspoons ground cumin
  5. 1 teaspoon kosher salt
  6. 2 tablespoons minced flatleaf parsley
  7. 3 green onions, minced
  8. Roasted Sweet Potatoes
  9. 2 sweet potatoes, peeled and cut into bite sized pieces
  10. 2 tablespoons olive oil
  11. pinch of cinnamon
  12. kosher salt
  13. Black beans
  14. 1 cup canned black beans, rinsed and drained.
  15. Kosher salt
  16. Smashed Avocado
  17. ½ a large ripe avocado
  18. 2 teaspoons chopped cilantro
  19. ½ teaspoon lime juice
  20. kosher salt
  21. 3 cups Greens (I used arugula and baby spinach)
  22. 1 cup Cherry Tomatoes, halved
Spicy Lemon Cashew Dressing
  1. ¼ cup cashews
  2. ½ cup hot water
  3. 1 clove garlic
  4. ⅛-¼ teaspoon red pepper flakes (depending on how spicy you like it)
  5. 3 tablespoons olive oil
  6. 3 tablespoons lemon juice
  7. 2 teaspoons agave
  8. kosher salt
Instructions
  1. Preheat the oven to 400 degrees. Place the cashews in a glass and cover them with hot water- set aside to soak for 10-20 minutes.
For the Quinoa
  1. In a medium pot over medium heat bring the vegetable broth, cumin and salt to a simmer. Pour in the quinoa and whisk together. Bring the quinoa to a simmer and then put a lid on the pot, reduce the heat to low and let simmer for 20 minutes. Turn the heat off and let the quinoa sit in the pot with the lid on for another 15 minutes. Fluff with a fork and mix in the minced parsley and green onions. Season to taste with kosher salt.
While the Quinoa is cooking, make the sweet potatoes
  1. Toss the sweet potatoes with 2 tablespoons of oil, cinnamon and kosher salt and roast on a bare sheetpan for 17 minutes until golden brown and tender.
  2. Warm the beans in a small pan if desired and season to taste with kosher salt.
For the smashed avocado
  1. Using a fork on a cutting board, sprinkle the avocado with salt and add the lime juice and the cilantro and smash everything together until well combined but still chunky.
  2. Assemble the bowls by dividing the quinoa between 2 bowls, and topping with half of the sweet potatoes and half of the black beans. Add greens and tomatoes to each of the bowls.
To make the Spicy Cashew Lemon Dressing
  1. Drain the cashews and add them to a blender with the garlic, red pepper flakes, olive oil, lemon juice and agave. Puree on high until smooth- season to taste with kosher salt.
  2. Drizzle the bowl with the dressing and add more as desired to taste.
Adapted from Heather Christo
Adapted from Heather Christo
Fitness Renegades http://fitnessrenegades.com/

Meal Planner Lead Magnet

Download the Clean Eating Menu Planner

​Are you constantly searching for meal ideas?

Do you often eat the same things for every meal because you're not sure of other options?

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Are you sure that you are getting a well-balanced meal?

If you answered yes to any of the questions above you'll want to download your FREE copy of our Clean Eating Menu Planner now!

The Clean Eating Menu Planner is a tool designed to:

  • Make meal planning easier, faster and better organized
  • Get ideas for all of your meals - simplicity is key
  • Help hold you accountable by following our Meal Planner Guide
  • Give your meal planning more structure

Holiday Appetizer Tasting Party

Holiday Appetizer Tasting Party

Join us on Tuesday, December 6th... Coach Leah will be hosting our Holiday Appetizer Party! The party starts at 5:30pm and will go until 7:30.

There will be 4 HEALTHY and DELICIOUS appetizers to sample for your Holiday season. We will have the recipes printed and available and Coach Leah will be happy to answer any questions you may have for her!

Featured recipes include:

  • Caprese Grilled Filet Mignon
  • BBQ Turkey Meatballs
  • Strawberry Pistachio White Chocolate Protein "Bark"
  • Sweet Potato Rounds with Herbed Ricotta and Walnuts

Make sure to RSVP on the sign up sheet at the gym or email Leah at Leah@FitnessRenegades.com!

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