Body & Life Transformations

WOD WEDNESDAY!!! Try this right from home!!! Let me know what you think?

Have you ever wondered what else you can do beside planks and crunches to strengthen your core? Try out this core complex to finish your next workout

Cinnamon Walnut High Protein Oatmeal INGREDIENTS 1/2 scoop of uncooked oats 1/2 scoop Vanilla protein powder... Dash of Cinnamon 1/4 cup unsweetened almond or cashew milk Top with 1 tbsp of chopped walnuts Servings: 1 Calories Per Serving: 252 Fat: 8g Carbohydrates: 27g Protein: 18g

CAULIFLOWER DETOX SOUP Ingredients 2 cloves Garlic 2 cups Mushrooms 1 Onion... 1 cup Parsley, fresh 3 cups Vegetable broth, low sodium 2 tbsp Avocado oil or olive oil 1 Salt/pepper 1 cup Water 2 heads Of cauliflower or two 16oz bags of frozen cauliflower (steamed) the juice of one lemon or 3 tbsp 1lb Cooked Chicken Breast (Skinless Rotisserie Works Great) Ingredients 1 Steam cauliflower for 12 minutes until tender. 2 While cauliflower is steaming water sauté the half of the onion (sliced) and all of the mushrooms until both are browned and tender. Keep adding water as needed when you see the onions and mushrooms sticking to the pan. 3 When cauliflower is done place it in a blender and add in vegetable broth, avocado oil, water, 2 garlic cloves, lemon juice, 1 tbsp of fresh parsley, salt/pepper to taste and depending on how spicy you want it, either a quarter of a raw onion or half. 4 Blend until smooth and creamy and add salt and pepper as needed. It will be hot because of the steamed cauliflower however if it does get cool you can place the whole thing into a pot and heat it up for a few minutes. 5 Pour soup into bowls, add chicken, and top with sautéed onions and mushrooms, and a handful of fresh parsley. Sprinkle with extra salt and pepper. Serve right away and Enjoy! 4 Servings- about 2 cups Calories: 207 Fat: 3g Protein: 30g Carbohydrats: 15g

HEALTHY CHICKEN WILD RICE SOUP Ingredients 1.5 lbs chicken breast 1 large onion, finely chopped... 2 large garlic cloves, minced 2 large carrots, coarsely chopped 3 large celery stalks, diced 2 large potatoes, diced 1/2 cup dried mushrooms or 2 cups fresh brown mushrooms, sliced 3/4 cup wild rice (or any rice of choice) 9 cups water or chicken broth** 1/2 tsp thyme, dried 1 tbsp mustard 2 tsp garlic powder 2 tsp salt Ground black pepper, to taste 1 cups unsweetened plain cashew or almond milk*** Small bunch parsley, finely chopped Instrucrions 1 Slow Cooker: In a large slow cooker, add chicken, onion, garlic, carrots, celery, potatoes, mushrooms, wild rice, water, thyme, salt, and pepper; cover and cook on Low for 8-10 hours or on High for 5-6 hours. 2 Remove chicken onto plate and shred with 2 forks. To slow cooker, add milk, mustard and garlic powder; using a blender give a few pulses until soup is desired thickness (don’t forget to stir and feel free to adjust thickness with extra water and spices). Add shredded chicken, parsley, stir and serve hot. 6 Servings (easiest way to measure is to split the servings into 6 containers) Calories: 272 Fat: 4g Protein: 30g Carbohydrats: 30g #recipe #soup

So proud of you Brenda Kastli!!! You inspire us all to keep working become better! #tueadaytakeover