Fitness Friday: Wanna Run? What’s Stopping You?

 

Hi there! I’ve been delinquent on my Fitness Friday posts for a few weeks now.  Just too much activity, not that I’m complaining 🙂

I’m not posting a workout today, just some honest talk about running. I’ve had several people say things like “Oh, you’re a runner? I wish I could run.”

My question is: WHAT’S STOPPING YOU????

I’ve never considered myself an athlete, but after I started running my outlook changed. Let me tell you, if I can run, ANY ONE can do it. I ran my first half marathon this year at age 39. It was a huge goal, and I was a bit nervous about training but I did it. Not only did I finish, but I finished in the top 50% of runners. Far from winning, but my goal was to finish NOT to win.  And it felt GREAT!

It doesn’t matter if you have never run before, don’t think you are an athlete (I sure didn’t), lack coordination (hello… I am constantly bruised from running into tables & walls!). Just set a goal, make a plan, and do it!  I used the Nike Training Club Half Marathon Training Plan, with a few exceptions (I did Pilates instead of yoga, since it is already something I was practicing regularly). I can’t emphasize how important the stretching is!!  The Kara Goucher Pro-Running Stretches Workout on the Nike Training Club app is AWESOME!

If running is something you want to do, go for it. It doesn’t matter how old you are. You don’t have to join a gym or buy much of anything except for a decent pair of running shoes. It feels so free being out there, and I love the acknowledgement you get when you pass other runners — so motivating!

So if you are one of those people who says, “I want to run…” I say GO FOR IT!!  What’s stopping you? 🙂

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At the OC Half Marathon Finish - 2013

At the OC Half Marathon Finish – 2013

 

 Question: Do you have a running goal? 

 

Meatless Monday Recipe: Reduced Fat Asparagus Quiche

Hey there! Hope all of you had a very Happy Thanksgiving and got plenty to eat!!! 🙂

The transition from Thanksgiving to Christmas prep seemed WAY TOO QUICK this year, didn’t it?  Yesterday, I spent a few hours taking down all the fall decor & pulling out the boxes of Christmas stuff. My husband decked the house out with lights, and tonight we’re putting up the tree after we eat a light dinner.

And what ARE we having for dinner, you ask? A little Asparagus Quiche with a goat cheese salad for tonight’s Meatless Monday dinner!

If you tried my Broccoli and Parmesan Quiche recipe, you’ll want to give this one a try too! Super easy to make, and I used mostly 2% milk with just a very small amount of heavy cream to keep the fat & calories to a minimum (you do need a little fat for pull off a decent quiche, though, so I didn’t do without the cream completely)

Here is what you will need to make one 9-inch Asparagus Quiche (approximately 6 servings)

Asparagus Quiche Recipe

Equipment:

small skillet
9-inch pie plate
medium mixing bowl
fork or whisk
aluminum foil
Preheat oven to 375 degrees F.

Ingredients:

1 pre-made pie crust (for a 9-inch pie)
1 tsp olive oil
1 clove garlic, finely chopped
3 large eggs, lightly beaten
1 egg yolk
1/4 cup heavy whipping cream
1 1/4 cup 2% milk
1/2 tsp salt
1/4 freshly ground black pepper
pinch of ground nutmeg
8 spears of asparagus, blanched & cut into 1/2 inch pieces
1 cup of grated Gruyere/Swiss cheese blend from Trader Joe’s

Directions:

  1. Let your pre-made pie crust come to room temperature (about 20 minutes) and roll out into a pie plate that can accommodate a 9-inch pie crust. Lightly beat an egg yolk, and then brush the edges of the crust with it to prevent burning.
  2. Heat the olive oil in a skillet over medium heat. When hot, saute the garlic for 1-2 minutes. Don’t let it burn. Pour the garlic right into the pie crust.
  3. In a medium-sized bowl, beat together 3 large eggs, add the cream & milk, salt, pepper, and nutmeg. Beat together until mixed.
  4. Add the cut asparagus and cheese blend to the pie crust. Pour the egg mixture right on top.
  5. Bake until the filling is browned & set (about 40 minutes). Check to make sure that the outer edges of the crust isn’t burning. You may need to place aluminum foil around the edges if it starts to get overdone.

Enjoy!  I’ll share the Goat Cheese Salad recipe with you next week!

Question: Do you have a favorite Quiche recipe to share? Please add you links below!

15-Minute Fat Blaster Workout

It may be getting cold outside, but that is no reason to ditch exercise completely. Daily exercise helps you stay strong and keeps stress and depression at bay.

This 15-minute workout is fast, and you don’t even have to leave the house to do it.  Queue your favorite playlist, and let’s get this party started!

In this workout, we are going to do three 5-minute circuits of the same exercises.  Each will start with a 30 second cardio burst.

bicycle-crunches

  1. For your cardio, you can run in place, jump rope, or even do jumping jacks. Choose one of these and give it your all for 30 seconds.
  2. Step-Up Backward Lunges (lower-body targeting) for 1.5 minutes.  Grab a bench or stand in front of stairs. Step forward into a lunge with your left leg, then step up onto your bench or stair with the right leg. Bring your left knee up and hold. Lower your left foot off the stair, then step back without your right leg into a lunge. Do a total of 10 reps on each leg (should take you about 90 seconds)  You can see a demo of the move here.
  3. Bicycle (core targeting). Grab a mat or a towel and lie face-up with your hands behind your head and legs at a 45 degree angle.  Lift your head, neck, and shoulders off the floor, taking care not to pull on your neck. Bend your left knee in and reach across to touch with your right elbow.  Switch sides for one rep. Do this for 90 seconds. Check out a demo of the move here.
  4. Triceps Pushups (upper body targeting). Get down on your hands and knees on your mat or towel. Keeping your arms close to your sides, lower yourself down into a push-up with your elbows bending behind you. Do this for 90 seconds (feel free to take a break if you need to). You can see a demo of the move here.
  5. Repeat for two more circuits, starting with the 30 second cardio burst.
  6. Don’t forget to do a little stretching when you are done!

 

 

 

Fitness Friday: Leg Sculptor Workout

Leg Sculptor Workout

 

Happy #FitnessFriday! Today I am sharing another 15-minute Get Focused workout designed by the Nike Fitness Club trainers. Today we are doing the Leg Sculptor Workout with a total of six moves that you will repeat three times, recovering for 30 seconds in between each set.

If you have an iPhone or iPad, you can download the Nike Fitness Club app FREE of charge. This is one of the many at-home workouts & stretch routines available to you.

You do not need equipment to do this workout, however, if you choose to use weights you will need a pair of dumbbells and a medicine ball.

Ready for Lean Legs?  Let’s go!!

The first move in the Leg Sculptor is the Side Lunge. In this exercise, weights are optional. If you plan to use weights, grab a pair of 3 or 5-lb dumbbells and let’s get started!
1)  Stand with your feet close together with your arms by your sides and palms facing towards you.
2)  Take a big step to the right and lunge to the side. Your right leg (the stepping leg) should be bent, while your left leg (standing leg) remains straight. Your chest should be up, and your butt is back. You should feel this in your quads and your glutes.
3)  Step back to starting position, and repeat on the left side.
4)  Repeat, switching from right to left leg for one minute.

Check out this YouTube clip to see this move performed. Note: You don’t have to move as quickly as the person in the video. Form is most important!

The second move in this workout is Squats.
1)  Stand with your feet shoulder-width apart and your arms by your sides and palms facing towards you body (holding dumbbells if you are using them).
2)  Squat down so that your thighs are parallel to the floor. Keep your weight over your heels, with your chest up and your back flat!
3)  Squeeze your glutes as you come back to standing position.
4)  Lower back into your squat and repeat for one minute.

The third move is Squat Jumps.
1)  Put down the dumbbells for this exercise.
2)  Stand in a squat position with your feel shoulder-width apart.
3)  Jump up a few inches, raising your hands to just above chest level.
4)  Land gently in the squat position and repeat for 30 seconds.
To watch a demo of Squat Jumps, click here.

The fourth move is Ski Jumps.
1)  Grab that medicine ball if you are using weights. Stand with your feet hip-width apart, arms out in front of you.
2)  Drop low in the hips, raising your right foot and bring it back behind your left leg while moving the medicine ball towards the left (standing leg). 3)  Take a wide jump to the right, landing with your right leg in the front and your left leg crossed behind (moving the medicine ball to the opposite side as your do this)
4)  Repeat, jumping back and forth from right to left for 30 seconds.
This is a demo of the Ski Jump to Crossback Lunge which is a similar exercise and will allow you to visualize a proper Ski Jump. In this video, the trainer is only focusing on one side and going into a deeper lunge than you will be doing in your Ski Jumps.

The fifth move is the Around the World Lunge. You do not need dumbbells for this exercise.
1)  Stand with your feet shoulder-width apart.
2)  Step the right foot forward into a lunge dropping your hips and driving your weight down through the front heel.
3)  Bring your right foot back to starting position, then step out to the side while keeping your left leg straight. Bend right knee and lower into a side lunge.
4) Bring your right foot back to starting position, then step behind you into a lunge (dropping the hips down again). Return to start position and repeat on the other side. Continue for one minute. Keep abs in tight the whole time!

To watch a demo of the Around the World Lunge, click here.

The sixth and final move are Split Jumps.
1)  Put down the dumbbells for this exercise.
2)  Stand with one foot in front of the other in a lunge position.
3)  Jump up as high as your can, raising your hands above your head and switch legs.
4)  Land gently in the opposite lunge position and on the other side. Repeat, switching legs for 30 seconds.
To watch a demo of Split Jumps, click here.

Take a well-deserved 30 second recovery, breathing in and out. Repeat each move 2 more times (including the 30 second recovery), for a total of three sets.

Fitness Friday: Amazing Arm Definer Workout

Happy Friday! I’ve been posting on Mondays and Thursdays for quite some time, but for the next several weeks I am promoting #FitnessFriday and will be sharing a fitness-related post with you on Fridays. I hope this gets your weekend off to a GREAT start &  motivates you to include some movement during the weekend. Don’t forget to schedule some time for FUN too!  Remember, it’s all about balance 🙂

This is a 15-minute Arm Definer Workout designed by the Nike Fitness Club trainers with only five moves that you will repeat three times. If you have an iPhone, you can download the Nike Fitness Club app FREE of charge. This is one of the many at-home workouts & stretch routines available to you.

 

Arm Definer Workout

 

You do not need equipment to do this workout, however, if you choose to use weights you will need a pair of dumbbells and a medicine ball.

The first move in the Arm Definer Workout is Single Leg Arm Curls. In this exercise, weights are optional. If you plan to use weights, grab a pair of 3 or 5-lb dumbbells and let’s get started!
1)  Stand with your arms by your sides, palms facing towards you. Your knees should have a very slight bend.
2)  Lift one leg, bent at the knee and balance on the standing leg.
3)  Hinge from the elbows and bring dumbbells up to your shoulders.
4)  Lower and repeat, switching legs after 30 seconds.
Check out this YouTube clip to see this move performed.

The second move is the Alternating Medicine Ball Pushup.
1)  Start in push-up position with the medicine ball under one hand.
2)  Lower down as far as you can go, then push back up into starting position.
3)  Roll the ball to the other hand, and repeat push up on the opposite side.
4)  Continue to do this move, switching from one side to another for one minute. To see this move performed, click here.

The third move is the Modified Tricep Pushups.
1)  Kneel with your hands out in front of you. Bring hips forward and shift your weight so it is positioned over your shoulders.
2)  Lower your upper body towards the floor, keeping your abs pulled in tight & your butt down.
3)  Push up and repeat for one minute.
To watch a clip of the Modified Tricep Pushup, click here.

The fourth move is the Sumo Squat with Press.
1)  Grab your dumbbells again if using weights.
2)  Stand with your feet wide, toes turned out, elbows bent with hands up by your shoulders, palms facing one another.
3)  Squat down bringing hips towards the floor, with knees over toes.
4)  Squeeze your butt & legs as you come back up, pressing your hands up over your head (palms still facing each other). Repeat for thirty seconds.
To watch a clip of the Sumo Squat with Press, click here.

The fifth & final move is the Plank Row.
1)  With dumbbells in hand, bring yourself into the plant position. Start with your weight over your shoulders and your feet in a wide base.
2)  Perform a row, bringing your elbow up past your back so there is a slight twist in the torso. Keep elbows close to your sides and abs in tight!
3)  Repeat on the other arm.  Keep switching sides and repeat for one minute. To watch a clip of the Plank Row, click here.

Take a well-deserved 30 second recovery, breathing in and out. Repeat each move 2 more times (including the 30 second recovery), for a total of three sets.

 

Arm Workout

 

Question: Do you work out your arms at least a couple of times a week? What is your favorite arm move?

The Jawbone UP Activity Tracker: A Review

 

Chances are you’ve seen or possibly own an activity tracker such as the Fitbit One, Fitbit Flex, Nike Fuel Band, or the Jawbone UP.

I did QUITE a bit of research on all of the above before deciding to purchase the Jawbone UP band. So far, I’m delighted with it!

Mint-Green-Jawbone-UP-band

For the past several years, I’ve gone on vacations that tend to involve a lot of walking. Those same trips also involved a lot of eating, but I didn’t gain weight.  I always wondered how much I was actually walking in a day — up and down to take the train, around the same block several times looking for a particular cafe, up & down in museums.

 

So when I started planning my most recent trip to Tokyo, I figured it was a great time to invest in the Jawbone UP.

 

You might have some or all of these questions …

Does it motivate you to move? For me, it did. It was a much as a challenge to reach my 10,000 steps per day as it is for me to get a new Foursquare badge (if you know me, you know how much I like competitive games).  So if achieving a score of 100% motivates you, you will be very happy!

How accurate is it? On those 2 days before I left for my trip, I was pretty sedentary, so I wasn’t surprised to reach only 25-50% of my 10,000 step per day goal.  What DID surprise me was how many steps I was able to log on the days when I spent 9+ hours on a plane. Walking around in the airport is no joke! You can log some serious mileage during check-in, while going through security, immigration, customs, etc. I had NO PROBLEM hitting 10,000 miles on travel days.

How about sleep tracking? This was a nice little bonus for me. I previously installed the Sleep Cycle app on my iPhone, but I didn’t use it for long because you have to sleep with the phone next to you in bed. I charge my phone across the room at night, so that didn’t really work for me. Plus, I wonder how accurate it is with cats jumping on/off the bed, etc.  The UP has a sleep tracking feature that drills down to show how long it takes you to fall asleep, how many times you woke up during the night, light sleep vs. deep sleep, and more! I always wondered why I felt so tired during the day. The amount of deep sleep I get isn’t so great. I’ll blame the cats again for that 🙂

The band is super comfortable, so you shouldn’t have any problem sleeping in it at night.

Is there an app for that? After you purchase the band, download the handy free Jawbone app, and you are in business! If you use other health & fitness apps such as RunKeeper, MyFitnessPal, Lose It!, and others, you can sync your data with these apps too. I read a review where several people mentioned their steps were counted twice when syncing with RunKeeper. I did not find this to be the case, so if this was once an issue it has been fixed! I don’t use any of the other fitness apps that sync up, so I can’t comment on the functionality. If you use them, I’d love it if you would share your experience in the comments below so others can benefit!

The complete list of apps you can connect with your UP band as of September 25, 2013 is:

  • MyFitnessPal
  • IFTTT
  • RunKeeper
  • MapMyFitness
  • GymPack
  • Wello
  • Tictrac
  • Sleepio
  • Withings
  • Lose It!
  • CarePass from Aetna
  • Notch

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You can also add food and drink to keep up with your daily caloric intake.

All in all, I’m super happy with my purchase for its convenience and how effective it has been at motivating me.

The UP comes in a variety of colors. I bought the mint green and love it! There is a special edition Orange UP band that is also a very cool color. Jawbone is donating $20 to the Alliance for a Healthier Generation http://jawbone.com/alliance for every Orange UP band sold.

Question:  Do you have an activity tracker? If so, which do you like best & why?

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Other posts you might like:

Pin It Party: Best Workouts, Recipes, and Mojo Boosters

Eat Chocolate, Help Save the World!

The Best 10 Workouts You Can Do At Home

 

 

Meatless Monday Recipe: Pumpkin Pie Oatmeal

It is officially fall again! Wow, that snuck up fast this year! My favorite thing about fall is the food. I love cooking with pumpkin and squash, and this is the time when all of the new pumpkin recipes are out in full force.

Today’s Meatless Monday recipe idea is for breakfast — Pumpkin Pie Oatmeal!

Photo courtesy of Z-LIFE magazine

Photo courtesy of Z-LIFE magazine

It’s super easy to make and good for you, but it tastes like you are having dessert for breakfast … and THAT is ok by me. Some of you know that I write about health & nutrition for several magazines, including Z-LIFE (the official Zumba fitness magazine). This recipe is inspired by a cute DIY Pumpkin Breakfast Kit gift (see photo) that Z-LIFE featured in a previous issue.

Here’s what you need to make one serving.

Ingredients

  • 1/2 cup rolled oats
  • 1 tablespoon golden flaxseeds
  • 1 tablespoons chia seeds
  • 1 teaspoon brown sugar or Truvia Baking Blend
  • 1 cup water
  • 1/4 cup unsweetened almond or soy milk
  • 1 teaspoon ground cinnamon
  • 1 teaspoon pumpkin pie spice
  • 1/2 cup canned pumpkin puree

 

Directions

1.  Add oats, flaxseeds, chia seeds, and water to bowl. Make sure the bowl is big enough so that the oats have room to expand. Heat in microwave for two minutes.

2.  Add almond or rice milk, pumpkin puree, and sweetener. Sprinkle cinnamon, & pumpkin pie spice on top.  Enjoy!

Do you like to cook with pumpkin? Savory or sweet dishes? What are your favorite recipes?

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Other recipes you might like:

Pumpkin Protein Bars |The Wellness Scientist

Pumpkin Protein Bars |The Wellness Scientist

Apple Cranberry Pie | The Wellness Scientist

Apple Cranberry Pie | The Wellness Scientist

Meatless Monday Recipe: Black Bean Soup

I had never cooking anything using dried beans before making this recipe. I’ve always cheated and used canned beans. Using dried beans was WAY less work than I thought it would be, and it cut out all of that excess sodium that no one needs!

Mexican food is probably my all-time favorite. I love the side of beans (black or re-fried) that comes with a meal almost as much as I love the meal itself.

Black Bean Soup

I’ve always been a fan of black bean soup, even before I stopped eating meat several years ago. Until I saw this recipe on Nutritionella’s blog, I had no idea how easy it was to whip up at home. I modified her recipe a bit to suit my tastes. Add a little fresh avocado, shredded cheese, and tortilla chips, and you’ve got yourself a winner folks!

Here’s what you’ll need.  This recipe serves 6-8.

Ingredients:

  • 1 whole bag dried black beans (about 6 cups cooked)
  • 4 cups low-sodium vegetable broth
  • 1 cup water
  • Can of Chipotle peppers in Adobo sauce (you’ll only need 2 or 3 of the peppers, more if you like it nice & spicy)
  • 1 medium onion, chopped
  • 1 tablespoon cumin
  • 1 teaspoon paprika
  • 1 tablespoon olive oil
  • 3 small tortillas, corn or flour, thinly sliced
  • Salt & pepper to taste

 

Toppings: 

  • Tortilla strips (you can get these by the salad toppings, or just crumble up a few tortilla chips … whatever you fancy!)
  • Sliced avocado
  • Non-fat Greek yogurt
  • Shredded Mexican-blend cheese
  • Cilantro
  • Lime wedge

 

Directions

  1. In a large pot, combine dried beans and 8 cups water and bring to a rolling boil. Remove from heat and let sit for 1 hour before draining and rinsing beans with cool water. Add beans back to pot; add all of the vegetable broth plus 1 cup of water.
  2. Bring covered pot to a boil once again, then reduce to a simmer. Cook beans until soft, about 70-75 minutes.
  3. While the beans are cooking, sauté onion, cumin, and paprika in olive oil over medium heat until onions are translucent (about 8-10 minutes). Set aside.
  4. Once the beans are cooked, add the onion, chipotle peppers and Adobo sauce (as many as you like to get the spice level you prefer) and puree with immersion blender until smooth. Season with salt & pepper, to taste.
  5. Serve in a soup bowl. Squeeze a little fresh lime juice and add some or all of the toppings.

Voila!  If you aren’t serving a crowd, you can freeze the leftovers. I’m going to make some homemade cornbread with this the next time I serve it. I love me some cornbread, and I’m thinking the combination would be the business!

Do you like black bean soup? Do you prefer yours mild or spicy?

Other recipes you might like:

Meatless Monday Spicy Veggie Frittata | The Wellness Scientist

Spicy Veggie Frittata | The Wellness Scientist

Skinny Cowboy Soup | The Wellness Scientist

Skinny Cowboy Soup | The Wellness Scientist

Sweet Corn and Mango Salsa | The Wellness Scientist

Sweet Corn and Mango Salsa | The Wellness Scientist

 

Meatless Monday Recipe: Sweet Corn Salsa with Mango and Ginger

Happy Meatless Monday! As per the use, today we’re featuring another delicious meatless dish in honor of the Meatless Monday movement.

Photo courtesy of meatlessmonday.com

Photo courtesy of meatlessmonday.com

I promised today I would start to chronicle my countdown to the BIG 4-0 as well. T minus 46 days and counting! As I continue my strength training, I’m even more aware that ABS ARE MADE IN THE KITCHEN!  That’s right folks — 70% of that svelte middle you crave is about having a good diet with loads of veggies and healthy protein. The other 30% is what you do in the gym.

Sweet Corn and Mango Salsa

Today’s recipe is sweet & spicy, with no need for any added sugar. The ginger gives it a little extra kick. It is adapted from a recipe originally posted by the lovely Miss Averie Sunshine at Averie Cooks from back in 2010. I removed an item or two from the “laminated list” and amped up the ginger (we go cray cray for the fresh ginger at this house) This salsa is great for lunch with fresh avocado slices or Roasted Vegetables over Quinoa.  For dinner, try some with my Meatless Ground “Beef” Enchiladas or any of your favorite dishes. Here’s what you need!

Ingredients

  • 1 8-ounce canned corn (low sodium)
  • 1/3 cup mango, diced
  • 1/3 cup red bell pepper, diced
  • 1 tablespoon fresh ginger, grated
  • Freshly-squeezed lime juice from 1/2 lime
  • 1/4 cup fresh cilantro, finely chopped
  • Kosher salt and freshly-ground black pepper, to taste

Preparation

Combine all ingredients in a medium-sized serving dish.  Stir well and serve immediately.  If you don’t finish off the whole dish, the leftovers can be stored for a couple of days in the refrigerator.  Ours didn’t make it 🙂 [widgets_on_pages]

Other recipes you might like:

Stuffed Portobello Mushrooms | The Wellness Scientist

Savory Quinoa Cakes | The Wellness Scientist

Also linked today at Make-It-Yourself Monday

Meatless Monday Recipe: Savory Quinoa Cakes

Happy Monday!  Are you tired of eating the same ol’ same ol’?  I sure am!  I’ve been in the kitchen this afternoon trying to whip up something different, and I came up with these Savory Quinoa Cakes that I’m sure you are going to love.  I know I did!

Savory Quinoa Cakes

I wish you could smell them too 🙂

These are a great Meatless Monday recipe idea for lunch or a light dinner.  Have you ever wondered what to do with leftover quinoa?  I had some leftover cooked quinoa in the fridge, which was perfect for this recipe.  If you don’t have any quinoa leftovers, then first you’ll need to make some and let it cool to room temp.  Once that’s done, you are ready to go!

Ingredients

  • 2 cups cooked quinoa, at room temperature
  • 4 liquid egg whites (I use 3/4 cup of Cage Free 100% liquid egg whites)
  • 1/2 teaspoon sea salt
  • 1/3 cup cilantro
  • 1/3 cup Parmesan cheese
  • 3 cloves garlic, chopped
  • 1 medium carrot, chopped
  • 1 cup almond flour
  • 1/2 teaspoon garlic power
  • 1/2 teaspoon Italian seasoning
  • 1 dash pepper
  • 1 tablespoon extra-virgin olive oil (for cooking)

 

Preparation

Combine the quinoa, egg whites, and salt in a medium-sized bowl. Put the garlic and carrot in a food processor until finely chopped.  Add to the bowl with quinoa and other ingredients.  Stir in the cilantro and parmesan cheese.

In a small bowl, add the almond meal and season with the garlic powder, pepper, and Italian seasoning.

Add one third of the seasoned almond meal at a time to the quinoa mixture, mixing well after each addition.

You should have enough mixture that can be formed into twelve 1-inch thick cakes or patties.

Savory Quinoa Cake Prep

If the mixture seems dry, you can add a little water to moisten.  I used almond flour instead of breadcrumbs to make sure this was gluten-free.  You shouldn’t need to add water if you followed the above exactly.

Heat half of the olive oil in a large skillet over medium-low heat and add 6 of the quinoa cakes.  Cover and cook for 7 – 10 minutes until the bottoms browned, taking care not to burn the bottoms.  Flip the cakes and cook the other side for 7 – 10 minutes. Remove from skillet and cool.  Repeat with the second batch.  Serve and enjoy!

Nutrition information (from Wellness Science): Calories 113.0, Total Fat 6.9 g, Saturated Fat 0.9 g, Cholesterol 1.8 mg, Sodium 168.6 mg, Potassium 51.6 mg, Total Carbohydrate 8.2 g, Dietary Fiber 1.7 g, Sugars 0.6 g, Protein 5.7 g

Savory Quinoa Cakes

These are great alone, with a few slices of fresh avocado, and amazing with a side of my favorite Easy Guacamole.

Let me know how you liked these in the comments below!  They make fun little finger foods that even the kiddos would enjoy.

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Other recipes you might like:

Meatless Monday Spicy Veggie Frittata | The Wellness Scientist

Meatless Monday Spicy Veggie Frittata | The Wellness Scientist

Gluten-Free Tomato Basil Pizza | The Wellness Scientist

Gluten-Free Tomato Basil Pizza | The Wellness Scientist