Friday, December 1, 2017

Fit Friday - Omelettes and Jump Rope Circuits

Open-faced Mushroom and Blue Cheese Omelette is a healthy and deliciously simple breakfast for you and your family!  Open-faced Mushroom and Blue Cheese Omelette is a healthy and deliciously simple breakfast for you and your family! www.cookingwithruthie.com
 We are so very excited to share this scrumptious Open-faced Mushroom and Blue Cheese Omelette with you all today! My daughters love omlette's and can never seem to get enough of them! My oldest loves to make her omlettes with all egg whites or with all egg whites except for just one normal egg!  Open-faced Mushroom and Blue Cheese Omelette is a healthy and deliciously simple breakfast for you and your family! www.cookingwithruthie.com Give our Open-faced Mushroom and Blue Cheese Omelette a try with egg whites, just one regular egg and egg whites, or normal with all regular eggs and see what you and your family like best! Oh, and just so you know, the Cranberry Orange Quick Bread recipe in the photos tastes amazing and will be coming soon! Keep your eyes peeled! While your at it, try some of our other breakfast favorites-- Root Vegetable Frittata and Ham and Broccoli Frittata --Enjoy!! Open-faced Mushroom and Blue Cheese Omelette is a healthy and deliciously simple breakfast for you and your family! www.cookingwithruthie.com   Open-faced Mushroom and Blue Cheese Omelette is a healthy and deliciously simple breakfast for you and your family! www.cookingwithruthie.com
Open-faced Mushroom and Blue Cheese Omelette
Recipe Type: Breakfast
Author: Ruthie A Knudsen
Prep time:
Cook time:
Total time:
Serves: 1
Ingredients
  • 1 egg whites
  • 1 whole egg
  • 1/2 tablespoon olive oil, divided
  • 2 tablespoons water
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon pepper
  • 1 cups sliced button mushrooms
  • 1/4 cup red onion, diced
  • 1 teaspoon garlic
  • 1/4 cup blue cheese crumbles
  • 1 tablespoon fresh thyme leaves
Instructions
  1. In a small bowl whisk together egg whites, whole egg, salt, and pepper; set aside.
  2. Over medium high heat add half of olive oil to small skillet and coat pan, once hot add eggs.
  3. Drizzle water around outer edge of eggs, cover, turn to medium low; cook for 3 minutes or until eggs reach desired doneness.
  4. In additional small skillet, heat remaining olive oil, add onion, and saute 2 minutes; stirring.
  5. Add garlic to skillet and cook 1 minute; stirring.
  6. Add mushrooms and cook 2 minutes until golden.
  7. Meanwhile when omelette is cooked place on serving plate, top with mushroom and onion mixture.
  8. Sprinkle with blue cheese crumbles and thyme leaves.
  9. Serve and Enjoy! 

Open-faced Mushroom and Blue Cheese Omelette is the breakfast that your whole family needs!!

December is here and my house is very focused on the Christmas holidays. The calendar is getting full of family fun and chaos. I love it all!

Last week I hit a few holiday tips to keep in mind. Today we are adding a great sweat sesh to your workouts. With all of the family fun going on you need the sweet sweat sesh to keep your body, brain, and soul in balance.


Embrace the jump rope today! Time workouts are not my favorite, I have to push a bit more mentally because my mind loves to know that as soon as I hit the needed reps I am done but with this workout the clock determines when you are done.

Happy Fit Friday!! 
Much Peace and Love~ Nichole and Ruthie

Friday, November 24, 2017

Fit Friday - Post Thanksgiving

Post Thanksgiving and loving life! 

Hummus Steak Sandwich is hearty enough to keep you full and happy in a healthy way!  Hummus Steak Sandwich is hearty enough to keep you full and happy for hours! www.cookingwithruthie.com
 We thought you might be looking for a healthy sandwich for your family that's NOT turkey. . . Hummus Steak Sandwich is a great way to switch up your after thanksgiving week menu!   Hummus Steak Sandwich is hearty enough to keep you full and happy for hours! www.cookingwithruthie.com
 Hummus Steak Sandwich is made with our favorite Herbed Flank Steak recipe- if your grill is off for the season then use the broiler in your oven to achieve the same lovely char on your beef!  Hummus Steak Sandwich is hearty enough to keep you full and happy for hours! www.cookingwithruthie.com



Hummus Steak Sandwich
Recipe Type: Main
Author: Ruthie A Knudsen
Prep time:
Total time:
Serves: 8
Ingredients
  • 1 package whole wheat sandwich thins (8 counts)
  • 1 cup hummus
  • 8 slices provolone cheese
  • 1 pound flank steak, cooked and thinly sliced
  • 1 red onion, sliced
  • 2 large tomatoes, sliced
  • 2 cups spinach leaves
  • Herbed Flank Steak:
  • ½ bunch parsley
  • ½ bunch cilantro
  • 3 green onions
  • 1 clove Garlic
  • ¼ shallot (1/8 cup)
  • 10 thyme sprigs, stems removed
  • 10 oregano sprigs, stems removed
  • 10 basil leaves
  • ½ cup olive oil
  • 1- 2 pound flank steak
Instructions
  1. For each sandwich spread hummus, layer cheese, beef, red onion, tomato, and spinach.
  2. Top with bread and serve.
  3. Enjoy!
  4. Herbed Flank Steak:
  5. Combine all ingredients in blender- excluding steak.
  6. Pulse until herbs are minced.
  7. Place flank steak in ziptop plastic baggie or container with a lid.
  8. Add herb marinade, coat meat, place in fridge for 3-6 hours.
  9. Heat on grill to medium high, cook 5-7 minutes per side or until desired doneness is achieved.
  10. Allow to rest for 5 minutes, slice and serve!
  11. Enjoy!

Hummus Steak Sandwich is going to hit the spot for lunch or dinner!

  Thanksgiving is done and we find ourselves smack dab in the middle of the holidays! We of course start with hitting multiple houses on Thanksgiving....so much food! I know most of us have heard various tips over the years to stay healthy over the holidays and not get too out of control. Today is a refresher on some of my favorite tips.

1) Relax! The holidays are meant to be enjoyed, just do so in moderation. I know too many people that chew on their fingernails for the first couple of weeks then lose all control the next few weeks.

2) Don't skip meals. This is one that is repeated often, yet often forgotten. If you walk into that dinner party starving you will leave that dinner party asking yourself what happened.

3) Pay attention to what you are eating. Appetizers and all those yummy little bites add up.

4) It is a fun time to pop the cork on an extra bottle with the family. Keep the drinks in moderation and keep downing the water.

5) Hit the gym early. I have said before and I will say it again, morning workouts are ideal for those crazy schedules.

6) You still need your sleep. You can't burn the candle at both ends for the next 6 weeks. Everything will fall apart.

7) And for your mental health...take Facebook and Instagram with a grain of salt. The rest of the world is not having the picture perfect holidays they are presenting.

Have an awesome Fit Friday!  
Much Love and Peace~ Nichole and Ruthie

Friday, November 17, 2017

Fit Friday - Festive Smoothies and a Time Efficient Workout

Fit Friday as the holiday season begins. Ruthie has brought a healthy and awesome smoothie that will fit right into this holiday season. And I am sharing one of my favorite Tabata workouts. Enjoy!

Asian Pear and Pomegranate Smoothie is healthy and festive beverage for the holidays!  Asian Pear and Pomegranate Smoothie is healthy and festive beverage for the holidays! www.cookingwithruthie.com
 I'm sooo excited to share this scrumptious smoothie with you all today! Asian Pear and Pomegranate Smoothie is one of my favorite smoothies. My daughter loves to drink this after she goes to the gym since it's full of protein and tastes great! Asian Pear and Pomegranate Smoothie is healthy and festive beverage for the holidays! www.cookingwithruthie.com
 Asian Pear and Pomegranate Smoothie is a perfect meal replacement during the busy holidays! When my kids were in high school, I'd make them protein smoothies in the morning and they would grab one on their way out the door to enjoy during their drive to school! Asian Pear and Pomegranate Smoothie is healthy and festive beverage for the holidays! www.cookingwithruthie.com

Asian Pear and Pomegranate Smoothie

Recipe Type: Beverage
Author: Ruthie A Knudsen
Prep time:
Total time:
Serves: 2
Ingredients
  • 2 cups plain kefir cultured low-fat milk
  • 1/2 cup pomegranate seeds
  • 1 asian pear, seeds removed
  • 2 scoops vanilla protein powder
  • 1 cup ice cubes
Instructions
  1. Combine all ingredients in blender and blend until smooth.
  2. Pour into two serving glasses.
  3. Enjoy! 

Asian Pear and Pomegranate Smoothie is a nutritious and fun way to start your day!  

  The holiday season is upon us, for many that means hectic lives and crazy schedules. We all still want to be healthy and over the next few weeks, which means workouts can't just disappear. Instead we are going to become efficient workerouters (it's a word...I promise) and we are going to practice that efficiency first thing in the morning, before all the obligations take over.

Tabata is a favorite interval style workout of mine. Quick refresher/introduction; Tabata is a four minutes comprised of eight 20 second rounds with 10 second recoveries. During those 20 seconds you are to go ALL out.

In this workout there are a total of five rounds. Take a one minute breather between rounds. That will end up being 25 minutes of solid workout, be sure to include a warm up and cool down. If you are strapped for time take out a round, do not skip the warm up or cool down.

As always, work hard and enjoy!



Happy Fit Friday!! 
Much Love and Peace~ Nichole and Ruthie

Friday, November 10, 2017

Fit Friday - Hot Sauce and Treadmill Time

The weather is getting a bit chilly on this Fit Friday. Ruthie and I have conspired to heat up your Friday. Miss Ruthie is adding some heat with this fantastic hot sauce and I am pushing your butt to the treadmill. Enjoy!

Achiote Hot Sauce will take the hot-meter to a whole new level. . . it's got some serious kick!  Achiote Hot Sauce will take the hot-meter to a whole new level- it's got kick! www.cookingwithruthie.com
Achiote Hot Sauce is a scrumptious homemade tabasco sauce for all you tabasco sauce lovers out there!  Achiote Hot Sauce will add a little spice to your life! We love to put it on almost everything! It is super versatile. :)  Achiote Hot Sauce will take the hot-meter to a whole new level- it's got kick! www.cookingwithruthie.com
 We especially love it on our Egg White Cabbage Bowl and Shredded Beef Taco Salad! Keep a jar of Achiote Hot Sauce in your fridge and enjoy it through out this winter!  Achiote Hot Sauce will take the hot-meter to a whole new level- it's got kick! www.cookingwithruthie.com

Achiote Taco Sauce

Recipe Type: Appetizer
Author: Ruthie A Knudsen
Prep time:
Total time:
Serves: 12
Ingredients
  • 5 guajillo chilies, seeded
  • 1 chili de arbol
  • 5 garlic cloves
  • ⅜ cup red wine vinegar
  • ¼ cup sugar or agave
  • 1 tablespoon Achiote Paste
  • 2 tablespoon yellow onion
  • ¼ cup lime juice
  • ¼ teaspoon lime zest
  • 2 tablespoon cilantro
  • sea salt & pepper to taste
Instructions
  1. Blend all ingredients together.
  2. Ingredients should look minced.
  3. Allow to sit in fridge 1 hour before use. 

Achiote Hot Sauce is our homemade tabasco sauce that will add just the right amount of spice to your life!

  That cold weather is creeping in. I finally gave in and turned on the heater at my house. The kids have started pulling out thicker coats and favorite hats for mornings at the bus stop. And the other sign that the weather is getting colder; the fight for the treadmills is on. Now some of my friends are braver than others and will run outside all year long, but for those that are moving inside let's talk about ways to avoid treadmill boredom.

1)  Running buddies! When you are running on a treadmill you can run with any running buddy you want. Speed doesn't matter. You like to move a bit quicker than your friend that just had a baby. Fine! Your speedier friends that generally leave you wheezing in the their dust...no dust here!

2) Get caught up on your favorite show. The joy of all those awesome streaming options means that you always have Netflix close by to grab your attention. We have all experienced some binge watching, now just move that binge watching to a treadmill, elliptical, bike, etc. I am currently finishing up Blacklist. I have learned I need shows that really grab my attention not just fluff shows.

3) Mix it up. Doing intervals allows for constant change, no time for boredom. For example; bump the speed up a notch every 30 seconds for 5 minutes then drop back down to your starting pace and recover for 2 minutes. The trick is to slow down your run for recovery not just jump off the belt. You can also work on hills if you aren't feeling speed. One of my favorite hill workouts is to go up 2% on the incline every minute up to 10% then reverse it the same way. The trick is to not hold on, that is cheating. You certainly have nothing to hold on to outside.

4) Throw in resistance to the mix. Run hard for .25 miles, jump off and pull ups/push ups/walking lunges, etc. The treadmill adds some great ways to get in a circuit workout. Below is one of my favorite treadmill circuits, enjoy.



Much Peace and Love 
~Nichole and Ruthie

Friday, November 3, 2017

Fit Friday - Cornbread and Your Powerhouse

Fit Friday on this beautiful November Friday. Hope you all had a wonderful Halloween and a fantastic start to this new month. Ruthie has brought us another fantastic recipe to add to you list. She is bringing in some great fall flavors today with a yummy cornbread recipe. Then check out my powerhouse workout.

Jalapeno Honey Cornbread is the perfect side dish to your soup as the cold weather sets in!  Jalapeno Honey Cornbread is the perfect side dish to your soup as the cold weather sets in! www.cookingwithruthie.com
Jalapeno Honey Cornbread is fast and easy to make, but tastes like you spent oodles of time on it! The bit of jalepeno kick in this recipe makes it taste amazing.  It takes it right over the top! :)  Jalapeno Honey Cornbread is the perfect side dish to your soup as the cold weather sets in! www.cookingwithruthie.com
 Jalapeno Honey Cornbread is great with all kinds of chili's! Some of our favorites with it are: Elk Chili, Green Chili Black Beans, Slow Cooker Southwest Chicken Chili. Enjoy making this Jalapeno Honey Cornbread in either a cast iron skillet for family style or muffin tins for individual servings! Jalapeno Honey Cornbread is the perfect side dish to your soup as the cold weather sets in! www.cookingwithruthie.com
Jalapeno Honey Cornbread
Recipe Type: Appetiser
Author: Ruthie
Prep time:
Cook time:
Total time:
Serves: 8
Ingredients
  • 1 cup flour
  • 1 cup cornmeal
  • 2 tablespoon honey
  • 4 teaspoon baking powder
  • 1 teaspoon salt
  • 1 cup buttermilk
  • 1 egg
  • 2 tablespoon water
  • 2 tablespoon olive oil
  • 2 tablespoon sweet n spicy jalapenos, chopped
Instructions
  1. Preheat oven 450 degrees F.
  2. In a large mixing bowl combine all dry ingredients.
  3. Heat olive oil in a large cast iron skillet until hot and coats the skillet.
  4. Make a well in the dry ingredients and add all remaining ingredients; stir until just combined.
  5. Pour batter into hot skillet and bake 12-18 minutes or until golden brown.
  6. Remove from oven and brush with melted butter, if desired.
  7. Slice and serve. 

Jalapeno Honey Cornbread is not your average cornbread recipe! It has a fabulous jalapeno kick that takes it over the top!

  All right folks, let's talk power house. Why? Because we use our power house, our core, for every movement we do. When I talk core I am not talking about ripped abs and fitting into those perfect jeans. I am talking your power house, I am talking about the spot where all of your energy and movement stem from. Of course those skinny jeans are a bonus, they just aren't the most important reason to do core. I do core to run faster, play longer, pick up my littles ones easier, bring in the groceries, the list goes on and on.

I love power lifts and I know that those strengthen all through my core. But I also will throw in a solid core workout at the end of my run or spin class at least once a week. And when I say a core workout I don't mean 5 minutes of plank and 100 situps, I get bored way before that. I need variety and I need stuff that gives me a challenge I enjoy. Which brings me to the workout for this Fit Friday.

For today's core workout you need 10 minutes and a weighted ball:


Happy Fit Friday!  
Much Love and Peace~ Nichole and Ruthie

Friday, October 27, 2017

Fit Friday - Healthy Fudge Brownies and Having a Healthy Halloween

Fit Friday is here on this Halloween weekend! If you are wanting a healthier treat this weekend Ruthie is giving you a fantastic option, Healthy Fudge Brownies. Check it out along with some tips to stay on the healthy side of this Halloween.

Healthy Fudge Brownies have only 4 ingredients and are packed with protein and antioxidants!  Healthy Fudge Brownies is only 4 ingredients and packed with protein and antioxidants! www.cookingwithruthie.com
 Healthy Fudge Brownies are packed with all kinds of wonderful health benefits! The cacao has antioxidants that help our bodies. Antioxidants protect the body from damage caused from harmful molecules that are called free radicals. Healthy Fudge Brownies is only 4 ingredients and packed with protein and antioxidants! www.cookingwithruthie.com
The Healthy Fudge Brownies also have protein in the almond butter that will help fuel your body! These brownies are so fudgey delicious and decadent while being healthy for you at the same time! Who would or could say no to that?!  Healthy Fudge Brownies is only 4 ingredients and packed with protein and antioxidants! www.cookingwithruthie.com Healthy Fudge Brownies is only 4 ingredients and packed with protein and antioxidants! www.cookingwithruthie.com



Healthy Fudge Brownies
Recipe Type: Main
Author: Ruthie A Knudsen
Prep time:
Cook time:
Total time:
Serves: 18
Ingredients
  • 3 cups pumpkin puree
  • 2 cups baking cocoa
  • 1 1/2 cup almond butter
  • 2/3 cup coconut sugar
  • 1 cup carob chips or semi-sweet chocolate chips
  • 1/3 cup milk chocolate chips, for garnish
Instructions
  1. Preheat oven to 350 degrees F.
  2. Coat 9x13 baking pan with cooking spray.
  3. In a large mixing bowl combine pumpkin, cocoa, almond butter, coconut sugar; mix until combined.
  4. Add carob chips; mix to incorporate.
  5. Press into prepared pan and bake 25-30 minutes or until a toothpick removes mostly clean.
  6. (meaning a small amount sticking to it but not the whole toothpick covered)
  7. Allow to cool on cooling rack.
  8. Once cooled melt garnish chocolate in a microwave for 20 seconds, drizzle over brownies, allow to set, then cut and serve.
  9. Enjoy!

Healthy Fudge Brownies are THE brownies you need in your life. The secret is, they are healthy and still taste amazing! 

  It is Halloween time, that means parties and candy are becoming the norm over the next few days. At my house it is even amplified a bit with a kiddo that was my Halloween treat 5 years ago, so we add an extra party and some birthday cake to the mix. With that in mind today I have some Halloween Healthy tips for you, the goal is to make it to Wednesday  not feeling too far off the mark.


Much Love and Peace

~ Nichole and Ruthie

Friday, October 20, 2017

Fit Friday - Perfect Fall Salad and Hitting the Trails

Happy Fit Friday on this gorgeous fall day. I just got back in from a beautiful run out on quiet leaf filled streets with my dog. Now it is time to enjoy the rest of this beautiful Fit Friday day!

Apple Cucumber Tossed Salad is a healthy addition to any meal and perfect for fall!  Apple Cucumber Tossed Salad is a healthy addition to any meal and perfect for fall! www.cookingwithruthie.com
 Apple Cucumber Tossed Salad is a simple yet delicious side that can be ready in minutes! If it were me, I'd first make it to compliment the main dish at dinner and then eat the leftovers the next day for lunch! I would add chicken or salmon and just enjoy the rich flavor while eating a healthy meal that is good for you! Let the meal love you back!  Apple Cucumber Tossed Salad is a healthy addition to any meal and perfect for fall! www.cookingwithruthie.com
 Apple Cucumber Tossed Salad goes great with our Red Wine Dijon Vinaigrette or our Apple Cinnamon Vinaigrette dressing! We hope you enjoy this salad and our dressings as much as we do!  Apple Cucumber Tossed Salad is a healthy addition to any meal and perfect for fall! www.cookingwithruthie.com



Apple Cucumber Tossed Salad
Author: Ruthie A Knudsen
Prep time:
Total time:
Serves: 6
Ingredients
  • Tossed Salad:
  • 4 cups mixed greens
  • 1 fuji apple, seeded and medium diced
  • 1 english cucumber, 1/4 inch sliced
  • 1/3 cup golden berry blend (dried blueberries, cranberries, cherries, golden raisins)
  • 2 tablespoons raw sunflower seeds
  • Apple Cinnamon Vinaigrette:
  • ¾ cup dijon mustard
  • 2 egg yolks
  • ¼ cup red onion, minced
  • 1 cup cider vinegar
  • 1 cup apple cider
  • 2 teaspoon fresh lemon juiced
  • 1½ cups olive oil
  • ½ tablespoon cinnamon
  • 1-2 tablespoons agave
  • sea salt and pepper, to taste
Instructions
  1. Combine all salad ingredients in a large serving bowl; toss to distribute.
  2. Serve with dressing.
  3. Enjoy!
  4. Apple Cinnamon Vinaigrette:
  5. Place the egg yolks, mustard, lemon juice, cinnamon, some salt and pepper, and vinegar in a blender.
  6. Blend and slowly drizzle in oil to emulsify.
  7. Allow to continue blending and slowly add the apple cider and agave as it thickens.
  8. Add additional seasonings if needed.
  9. (Add more cider to thin it out if needed.)
  10. Enjoy!

Apple Cucumber Tossed Salad is a nutritious side that your body will thank you for! 


Fall is here and the leaves are gorgeous! I live in Utah, beautiful mountains just a few minutes away, it is a bit of heaven. Although I will admit, fall in Ohio and back is east is pretty gorgeous too. I went to college in Ohio, I hated the winters and summers there but fall was breathtaking with all of the trees. With all of that said today we are talking about trail running.

Trail running gives us a chance to change up your scenery and enjoy a little more of this world. It also gives you some other benefits:

1) The softer surface is good for you body. Less impact on your knees and joints is nothing but good!

2) It is great for your core. More stability means you are using more muscles.

3) All over balance...and I don't mean physical balance. I am all about a well balanced life, that means body, mind, and spirit. Nature and being outside connects our spirit to something greater than ourselves. The trails will bring you much needed balance in life!










So, get outside and enjoy this beautiful weather!

Happy Fit Friday! Much Love and Peace~ Nichole and Ruthie