Tag Archives: recipe

It has been several weeks (dare I say, months) since I posted what has been cooking in my house.  I have mostly been using my Instagram account (@flyjenduf) to share pictures and healthy eating advice.  However, I began to realize that the platform didn’t really give me enough room to go into detail on how I made each item.

Homemade Granola Covered Apple Crisps


Quite possibly one of the easiest (and quickest) pre-workout snacks that I make.  Don’t make a trip to the store if you don’t have to.  Use what you have in your pantry.  The things you really like.

REQUIRED INGREDIENT – Your favorite kind of apple – for me, Red Delicious

Slice apple in half.  Cut out the stem and core of apple.


  • Dash of Cinnamon
  • Dried cherries or raisins
  • Hint of butter
  • Dash of Sugar
  • Granola

Spread all optional ingredients on apple, except granola.  Place in microwave safe container.  Heat in microwave for four minutes, covered.  You can tell when the apples are tender when you start to get a whiff of the incredible smell of apple pie in your kitchen.  Juices will be flowing.  Upon pulling apple out of microwave, sprinkle with granola (or even a little bit of yogurt or peanut butter).

Total cook time – 5 minutes.  Total prep time – even less.

Egg Noodles with Spicy Chicken Sausage


I made this dish as a spin off to a recipe that I found in a Food Network magazine.  I oftentimes find great looking meals in these magazines that are LOADED in sodium, fat and calories.  If I think I can make healthy adjustments and not sacrifice taste, I am willing to give it a try.  Hence, I gave this a try one Friday night.


  • 1 bag of Egg Noodles
  • 5 links fresh spicy chicken sausage, casings removed
  • 1 cup low sodium chicken broth
  • 1 onion, chopped
  • 1 garlic clove, chopped
  • 1 cup roasted red pepper, chopped (sold in a jar in the produce section)
  • 1 1/2 tablespoons paprika
  • 1/2 green cabbage, sliced
  • Dash of fresh dill


  1.  Cook Egg Noodles as described on package.  Reserve 1/2 cup of water upon draining.
  2. In separate pan (seen above), cook sausage in small amount of olive oil (not listed above).  As sausage is cooking, break it up with wooden spoon.
  3. Once sausage is cooked, add chopped onion to sausage pan.
  4. Once onion is tender, add garlic, red peppers and paprika.  Mix well.
  5. Add cabbage and chicken broth. Cook until cabbage is tender.
  6. Add noodles to mixture.  Mix well.  Use any reserve cooking water from Step 1 to loosen noodles.
  7. Once mixed, remove from heat.  Top with dill as needed.

Protein Pancake


Everyone swears by their own version of “protein pancake”.  Here is mine.  It’s good enough that my husband will eat it.  I say that because he absolutely HATES eggs and isn’t bothered by the fact that they make up the majority of the recipe.


  • 1 banana mashed
  • 1 scoop Vanilla Vega Protein and Greens Protein Powder
  • 3 Egg Whites


  1.  EASY!  Mix all ingredients in mixing bowl.  Pour into greased pan over medium/high heat until top of mixture starts to bubble.  Flip it.  Cook 3-4 minutes more.  Enjoy.
  2. Top with syrup, more bananas, pecans, get creative.

This recipe is less than 300 calories, under 1 gram of fat and includes close to 20 grams of protein.  Lean and mean.  Perfect for someone trying to lose weight or someone trying to build muscle.



Postpartum Clearance + Edamame Salad Recipe

This week was the week.  Monday morning I had my six week postpartum check up.  Essentially at this visit the doctor examines the birthing area and asks a series of questions necessary to give a new mom clearance to resume normal activity.  I have to admit that I had resumed the majority of my routine prior to this visit.  I literally had the entire morning planned out by the minute prior to going to bed Sunday.  Whenever I think I have it all figured out, it always seems like I am reminded how unselfish you have to be as a parent.

IMG_5011While my children were all smiles for the start of yet another week, I woke up to a message that our sitter was sick.  While I was glad that she was not coming, because she and I both had no desire for her to come over and get my children sick, I was scrambling to figure out how to reconfigure my morning.  Workout gone.  Errands gone.  What was I going to do with my kids while I was at the doctor?  Thankfully my neighbor was able to take my oldest daughter for the hour that I was at the doctor. However, prior to me dropping her off across the street, she so kindly blew out a diaper and proceeded to rub it all over her Pottery Barn chair.  You know those overpriced styrofoam chairs (seen below).IMG_1731Awesome.  Yet another thing to add to my already hectic morning.  Who doesn’t want to do a load of laundry first thing in the morning, instead of taking a much needed shower?  This is parenting.  Sh*t happens.  Literally.  I lugged my infant to the doctor with me.  Thankfully, my exam went fine.  Final verdict – I am good to go physically, and my doctor was actually happy to hear that I already started resuming my regular activities.

IMG_5053 That said, I still had no plan of how I would get a workout in that day.  I have to admit, I get pretty grumpy when I plan a workout and don’t do it.  Especially when I am trying to lose post pregnancy weight.  As soon as I got home from the doctor, both girls ate lunch and (gasp!) took a nap at the same time.  As unmotivated as I felt, I rallied up the energy to do a workout in the living room while they both slept in front of me.  I needed something that would make me sweat, was mindless and would work my legs.  My hips are where I carry all of my weight with babies.  I took a picture of an old workout from this website!  BOOTY burner.  Try it.  Two rounds.  28 minutes.  I even had enough time to jump in the shower before they woke up.  Crisis averted!

IMG_5057My afternoon was now wide open.  It is amazing how much better I feel when I workout for just a half hour.  I wish more people would try it.  With extra time, I was finally able to make a new edamame salad recipe that my sister-in-law had sent me. I like easy.  I like healthy.  The recipe was from a cooking website, however, I put my own twist on it based on what was in our pantry.

Edamame Summer Salad

  • Black beans, drained and rinsed
  • Frozen corn, thawed
  • Shelled Edamame, thawed
  • Cherry tomatoes, halved/quartered
  • Cilantro
  • Olive Oil
  • Lime juice
  • Salt

Notice I didn’t put detailed amounts for anything?  That’s because I made it based on what we had and what we like.  We had leftover black beans from taco salads earlier in the week that I threw in.  I tried to balance the corn, tomatoes and edamame with the beans.  I then added cilantro, olive oil, lime juice and salt to taste.  Serve cold.  Such an amazing dish to eat at home or even bring to a barbecue!


Healthy Version of Red Beans and Rice

Even with being home for much longer during the day (than I was when I worked full time), I find that I don’t have a lot of time to be cooking.  It is a task to get to the grocery store with a toddler (while pregnant nonetheless) and attempt to cook for more than thirty minutes without her getting into something.  That said, I was scrounging for a recipe to make Tuesday night that I knew everyone in the family could enjoy, yet not feel guilty about.  Red beans and rice it is.

photo 1-189Ingredients (note I made a batch that is suited more for 8-12 people, you could easily split this in half)

  • Two green bell peppers diced
  • Two yellow onions diced
  • 4 16 oz cans of dark red kidney beans, drained and rinsed
  • 2 pounds of fresh andouille or smoked chicken sausage sliced. Turkey sausage works too, just make sure it is fresh (it makes all the difference in taste)
  • 2 Tbsp Olive Oil
  • 1 cup of low sodium chicken stock
  • 2 Bay leaves
  • Garlic powder to taste
  • 1/2 teaspoon thyme
  • 2 boil in a bag whole grain rice packages

There isn’t much to this.  The directions are even easier.

1.  In a medium pot heat oil, peppers, onions and sausage until vegetables are tender and sausage is thoroughly cooked (see picture above).

2.  Add chicken stock, bay leaves, garlic powder and thyme.  Bring to a boil before reducing heat to low and covering with a lid.

3.  Let cook on low heat for 15-20 minutes.  I like it tender.  Cook rice while you are waiting.  The reason why I say boil in a bag is because it doesn’t take long.  Start to finish, this recipe took me approximately 30 minutes!

photo 2-197I must admit, I try not to eat a large dinner on Tuesday nights because I teach a 7:30 PM class at Flywheel.  I hate to feel full when I am getting on the bike.  This meal outweighed that feeling.  As I was making my daughter a bowl, I made the mistake of taking a taste and there was no turning back.  In turn, I made myself a huge bowl and ate the whole thing before class.  Needless to say, I felt the best that I felt in a long time on the bike that late after this hearty meal.

photo 3-166On another note, weather has forced me inside the past few days.  I guess I will put all of the pictures that we have taken over the past year to use.  I LOVE scrapbooking!  I am not the best at it, but I love savoring memories.  Right now I am working on a scrapbook that documents all of my daughter’s “first” moments.  I realize that I am setting the bar for our next child, but I want them to see some of the things that they obviously will not remember. My daughter even likes looking at the pictures now!

Recipe Catch up + Perfect At Home Pregnancy Workout

I am playing catch up in a lot of ways.  I have mentioned several times over the past few weeks that my daughter has been waking up ALOT in the middle of the night.  After several attempts to soothe, I have realized that her intention is to play.  She isn’t hungry.  Her teeth don’t hurt. She merely knows that if she cries mom or dad will come in and hang with her.   Such, I began the process of sacrificing my sleep to let her cry it out.  Mom – 3.  Baby – 0.  By Wednesday, she had slept graciously through the night.  That said, I was up at 4:15 this morning all revved up coming off of a solid 6.5 hours of sleep uninterrupted!  Thus begins the catch up.

photo 3-150Walnut & Garlic Linguini – I promised several weeks ago that I would post the recipe for my mom’s vegetarian linguini.  Super easy and very light.  I don’t know if I have mentioned that my my is a Registered Dietitian.  Although, we don’t always eat the best, several of her tips have allowed us to eat “balanced”.  That’s what it’s all about.


  • 4-5 cloves of garlic
  • 3/4 cup chopped walnuts
  • 1/4 chopped parsley
  • 3 Tbsp olive oil
  • 12 oz. linguine (try to get it fresh)
  • 1/2 tsp salt
  • 2/3 cup grated parmesan cheese
  • 1/4 cup chopped fresh basil OR 1 tsp dried basil

In a stovetop pan, cook olive oil, garlic and walnuts over medium heat.  Stir frequently until walnuts are lightly toasted.  Remove from heat.  Cook pasta.   Drain.  Add hot pasta, parsley, salt, cheese and basil to walnut mixture and serve immediately.  Voila!  Serves 4-6.

photo 2-186My oven is still busted.  By that, I mean, this is what it looks like.  Yes, that controls my microwave too.  The part that we had replaced several weeks ago (that blew out again on Christmas Eve) was covered under warranty.  It is on order.  I have been assured that the power is cut off and that the oven in this condition is not a fire hazard.  Note, I have picture of this in the case that they were wrong. With no oven or microwave, all of my cooking this week has been in the toaster oven, on the stove or in a crockpot.  Thank you crockpot.

photo 5-63After a quick morning workout, it takes me no longer than 20 minutes to throw the ingredients for a healthy chili into my crockpot.  Set it on low, and we have a steaming hot meal to come home to in this crazy cold weather.  What’s in there today?  Chicken is the base.  About a pound in a half.  I covered the chicken with carrots, drained red kidney and black beans, 2 16 ounce cans of diced tomatoes, peas, corn and chopped potatoes (not shown).  After pictures will be posted later on in the week.  My mom (the dietitian) would be impressed.  She always says that your plate should look colorful.  I would say so!

Perfect Third Trimester Morning Workout (really, for anyone)photo 4-121I have to say that I am getting bored of doing my pregnancy DVD.  I need a change up.  It is very relaxing once or twice a week, but after a good nights sleep, my clear mind got it together enough to put together my own workout.  Equipment needed – Bosu Ball (or not) and a set of light weights.  I am almost 30 weeks pregnant, so I opted for four pounds weights.

photo 3-7Total workout time was approximately 27 minutes (including warm up).  My warm up included walking in place, side steps, imperial walkers, body weight squats and hamstring stretches.  This took about two minutes.  The workout itself was made up of one set of exercises that I repeated three times.  Complete 20 reps of each exercise sequentially, before starting at the beginning.

  • Standing on Bosu (flat side down) step your right foot to the floor and lower into a squat.  Return to start.  Repeat on the left side.  That is one rep.  You do not have to use a Bosu for these if you are worried about stability.
  • Standing on Bosu (flat side down) complete bicep curls using your light weights.
  • Standing on Bosu (flat side down) complete tricep extensions using your light weights.  You can transition straight from your bicep  curls.
  • Body weight forward lunge on floor.  20 on your right, 20 on your left.
  • With Bosu rounded side down, hold the sides and complete 20 pushups.  I was on my knees.
  • Standing on Bosu (flat side down) complete shoulder presses using your light weights.
  • Standing on Bosu (flat side down) complete rows using your light weights.
  • Finally, standing on the floor, complete deadlifts using your light weights.

photo 1-178

Nothing is too intense, and none of the exercises require me to be flat on my back.  I will talk about the risks of this in a future post.  I want to finish by saying this.  When I stopped working, I thought that I would have time to sleep in and relax a little.  My life has been far from that.  I am still trying to get my workouts done in the morning or when my daughter is asleep because I truly want to be engaged in the new job that I have.  When she is awake, I want to take her places.  I want to be unselfish.  By being at home, I have seen a different side of my daughter that is just too funny.  With only a few more weeks left with just her, I am savoring every moment.