Skinny Ms

Sunday, October 28, 2018

Hearty and Delicious Slow Cooker Sausage and Potato Soup for Two

I don’t know about you, but as soon as it starts getting cold outside, I’m ready for soup season to begin. I’ll take any kind of soup: the really chunky, stew-like kinds or a smooth, pureed one. I love meaty soups and vegan soups. There’s almost no soup I’d say no to! This Hearty and Delicious Slow Cooker Sausage and Potato Soup for Two happens to be one of my weeknight favorites. It’s super rich and hearty, but it has a creamy broth that really gets me going back for spoonful after spoonful.

We combine the perfect amount of spice from the sausage with hearty vegetables, like carrot, celery, and potatoes. By using healthy chicken sausage, you get to enjoy a bunch of spices without having to add to many ingredients to the pot. And, because it’s chicken instead of pork, it doesn’t come with a ton of saturated fat, either! You can make your own chicken meatballs or turkey sausage, but there are also a lot of packaged options at the grocery store these days.

Why You Should Add The Milk at the End

If you read through the Hearty and Delicious Slow Cooker Sausage and Potato Soup for Two recipe below, you’ll see that we point out when to add the milk. It’s a really important addition because we don’t want you to end up with a curdled soup! It would still taste okay if you accidentally dump all the ingredients in at once, but we want you to have an Instagram-worthy bowl.

What happens is that milk starts to separate when it gets too hot. It won’t make you sick, but it will end up with this broken look. If there are any acids present in the soup (like from tomatoes or vinegar), it would look especially curdled – like ricotta cheese floating in your soup!

To prevent that from happening, we suggest you add the milk at the very end for this Hearty and Delicious Slow Cooker Sausage and Potato Soup for Two. You can reduce your chances of it breaking even further by tempering the milk. All you need to do is add a little hot liquid to your cold milk. Stir it together and add the tempered milk back to the soup. Easy peasy!

Hearty and Delicious Slow Cooker Sausage and Potato Soup for Two

Ingredients

2 links chicken sausage, cut into bite-sized slices
1 small yellow onion, diced
1 carrot, peeled and diced
1 stalk celery, diced
1 medium russet potato, cut into 1-inch cubes
1 cup low-sodium chicken broth
1/2 cup skim milk
1 cup baby spinach, rinsed and chopped

Instructions

NOTE: It's very important that the milk NOT be added until the very end of cooking as stated below. For best results, in a small mixing bowl combine 1/2 cup liquid from the slow cooker to the milk before adding it back to the slow cooker.
In a 2- or 3-quart slow cooker, combine the first five ingredients. Cover and cook on low 6-8 hours or on high 3-4 hours, until the chicken sausage is cooked through and the potatoes are tender
Just before turning off the slow cooker, add the milk and spinach and allow to cook just until spinach is wilted and soup heated through, about 5-10 minutes.

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The 6-Week Fat-Melting Workout Plan

If you want to slim down and tighten-up, this 6-week fat-melting workout plan is for you! Cardiovascular exercise, specifically HIIT, is highly effective at burning fat. An added bonus of High-Intensity Interval Training is that it doesn’t take up a huge part of your day, either. This plan might require you to workout six days a week, but each workout takes less than 30 minutes. That doesn’t sound too bad to me!

The American Heart Association recommends at least 75 minutes of High Intensity Exercise, each week. We’ll start with 75 minutes a week for the first two weeks and progress from there. When you ramp up your exercise time little by little, it helps you burn extra calories and shed fat without exhausting your body. This 6-week fat-melting workout plan is perfectly designed to help you go from out-of-shape to having the fittest body of your life.

Healthy Eating and Shedding Fat

It’s important to point out that you must adhere to a healthy-eating plan if you want to lose weight and shed fat. It’s all about calories-in calories-out, but the quality of those calories is important, too. Your diet should include plenty of protein, healthy fats, and carbs in the form of whole grains.

Check out these related articles to help get you on the right track:

You also need to eat the right amount of calories for your body. Eating too few calories will cause your metabolism to crash, but eating to many will stall your weight loss. Check out our complete guide to How Many Calories Should You be Eating Daily to Lose Weight.

The 6-Week Fat-Melting Workout Plan

What you need: a yoga mat or towel / an interval timer / a chair or bench / a jump rope / a kettlebell / 1 pair of light dumbbells / 1 pair of moderately-heavy dumbbells

What to do: Complete the designated workout for each day. We’ve selected Sunday as your rest day, but you can choose whichever day works best for your schedule.

Weeks 1 and 2

The workouts for these two weeks will take 10-15 minutes each day.

Monday: 10 Minute Fat-Melting HIIT

Tuesday: Fat Burning Power Circuit

Wednesday: 10-Minute “Furious Fat Burner” Home Workout

Thursday: Lean Body HIIT Workout Challenge

Friday: Kettlebell Fat Burning Workout

Saturday: 15 Minute Fat Burning Boot Camp

Sunday: Rest Day

Weeks 3 and 4

The workouts for these two weeks will take 15-20 minutes each day.

Monday: Fat Burning Power Circuit

Tuesday: Insane Fat Burning Boot Camp

Wednesday: Lean Body HIIT Workout Challenge

Thursday: Fat-Blasting Upper Body HIIT

Friday: 15 Minute Fat Burning Boot Camp

Saturday: 20-Minute Weight Loss Workout

Sunday: Rest Day

Weeks 5 and 6

The workouts for these two weeks will take 20-30 minutes each day.

Monday: Insane Fat Burning Boot Camp

Tuesday: Kettlebell HIIT Challenge for Women

Wednesday: Fat-Blasting Upper Body HIIT

Thursday: 30-Minutes Melt Off the Weight Cardio Workout

Friday: 20-Minute Weight Loss Workout

Saturday: High-Intensity Total Body Workout

Sunday: Rest Day

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Getting in shape takes effort, but it’s actually much simpler than you might think. Eating healthy and participating in our 6-week fat-melting workout plan will help you reach your goals in no time. Give it a try and let us know what you think in the comment section!

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Cheesecake Factory’s Southern Fried Chicken Sliders | Copycat Recipe

These two things probably don’t come to mind when you think of healthy food: Cheesecake Factory and fried chicken. And yet, here we are. This skinny version of the Cheesecake Factory’s Southern Fried Chicken Sliders lets you enjoy Southern comfort food without any of the guilt. Whether you’re a Cheesecake Factory fanatic, a Southern fried chicken lover, or both, this recipe will put your favorite comfort food back on the table. Thank goodness for skinny copycat recipes!

Baked, Not Fried

The biggest trick to making this Cheesecake Factory favorite more clean-eating friendly? Ditch the fried chicken. For this skinny copycat recipe, we’ve swapped out fried chicken for a healthier baked chicken breast. Dipped in buttermilk and coated in a flavorful mix of Panko and spices, this chicken has all the crispy goodness of classic fried chicken without all the fat, calories, and overall heaviness. Once you taste this healthy baked chicken alternative, you may never go for real fried chicken again.

Even better: This chicken only needs about 10 minutes in the oven to cook. How much easier is that than making traditional fried chicken at home? No need to worry about heating up all that oil and figuring out how to dispose of it later.

This skinny take on Cheesecake Factory’s Southern Fried Chicken Sliders wouldn’t be complete without the perfect combination of toppings. Whole wheat slider buns keep this recipe healthy (and, honestly, they’re tastier and more flavorful than traditional white bread buns, anyway). Place the crispy “fried” chicken on the buns and top it off with crunchy lettuce, sliced tomato, and (of course) a few dill pickle slices.

Comfort Food Made Skinny

The Cheesecake Factory is known for a lot of things. Catering to the health conscious? Not so much. Fortunately, this skinny copycat recipe is here to resolve that minor issue. Each of these skinny sliders is just over 200 calories.

Enjoy a couple of them as a meal or serve ’em up as a tasty game day appetizer. And, since a good slider isn’t complete without a side of fries, why not serve these tasty southern fried chicken sandwiches with our healthy crispy oven fries? These sliders also go well with some of our other healthier alternatives, like baked sweet potato fries or crispy grilled rosemary fries.

You can also feel free to enhance these sliders with the healthy sauce or spread of your choice. Low fat mayo, a spicy chipotle sauce, or your favorite aioli will all go well with these crispy “fried” chicken sliders. Enjoy the perfect combination of comfort food, totally guilt free.

Cheesecake Factory’s Southern Fried Chicken Sliders | Copycat Recipe

Prep Time: 5 minutes

Cook Time: 15 minutes

Total Time: 20 minutes

Cheesecake Factory’s Southern Fried Chicken Sliders | Copycat Recipe

Ingredients

1/2 cup whole wheat panko bread crumbs, lightly pulsed in a food processor
1 tablespoon garlic powder
2 teaspoons onion powder
1 teaspoon ground black pepper
1 teaspoon paprika
1/4 teaspoon ground cayenne pepper
4 (4 to 6 ounce) boneless and skinless chicken breast (cut in 1/2 to make 8 pieces)
1/4 cup low-fat buttermilk
8 whole wheat slider buns
4 large lettuce leaves (cut in half to make 8 pieces)
2 roma tomatoes, sliced into 1/4 inch circles
1 large dill pickle, sliced into 8 circles

Instructions

Preheat oven to 450 degrees. Line a baking sheet with foil and spray with non-stick spray. Set aside.
In a small bowl, combine the panko, garlic powder, onion powder, black pepper, paprika, and cayenne pepper. Mix well.
Dip the chicken into the buttermilk and then dip the chicken into the panko and spices mixture. Place the coated chicken onto the prepared baking sheet. Bake for 10 minutes or until golden brown and chicken is firm and cooked through.
Once cooked, place a piece of chicken on to each slider bun. Top with lettuce, tomato, and a pickle slice. Finish with the top slider bun. Serve and enjoy!

https://skinnyms.com/cheesecake-factorys-southern-fried-chicken-sliders-copycat-recipe/

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Saturday, October 27, 2018

Which Cardio Workout is the Best for Melting Away the Fat?

Cardiovascular exercise is a vital part of any weight loss routine. Along with shedding excess fat, it also improves heart and lung health, relieves stress, and helps you get a better night’s rest. All great things! There are dozens of different forms of cardio to choose from, like walking, jogging, running, biking, swimming, and more. But, which cardio workout is the best for melting away the fat? Spoiler alert: It’s often abbreviated with four letters!

If you haven’t guessed it yet, read on to learn which cardio workout is the best for melting away the fat and shredded inches off of your waistline. Before we dive into the best kind of workout, let’s take a deeper look at cardiovascular workouts in general and how they differ from strength training.

What is Cardio?

15-Minute Quick & Easy Cardio Workout

Let’s start by examining what we mean when we say cardio. “Cardio” is another word for heart, and “vascular” relates to the blood vessels. So, cardiovascular exercise means you’re working the heart, arteries, and veins. Unlike strength training (which builds muscle), cardio is an aerobic exercise which means that it utilizes oxygen for energy. In addition to improving our lung capacity, cardio also helps burn fat by using stored carbs and fats as fuel.

You can increase the intensity (and calorie burn) of any form of cardio, by:

Moving faster
Walking, jogging, or running at an incline
Jumping higher
Increasing duration of exercise

Calories In, Calories Out

Diet plays a huge role in shedding excess fat. Your body requires a specific amount of calories to maintain weight. If you consume more or less calories than that amount, you’ll lose weight or or gain weight. If your goal is to lose weight, you must be in a caloric deficit each day.

However, you can’t just cut out all the calories. It’s imperative that you eat a certain amount of food to keep your metabolism from crashing. A safe deficit for weight loss through diet is 200-300 calories below what you need to maintain weight. For instance, if you maintain weight by eating 1,800 calories a day, you would want to consume no more than 1,600 to lose weight.

Check out: 6 Healthy-Eating Habits All Nutritionist Have

Since it takes 3,500 calories to make up one pound of body fat, that 200-300 calorie deficit would take approximately 12-18 days to burn one pound. That seems like a long time, right? This is why cardiovascular exercise is so important. You can burn another couple hundred calories just by performing cardio, which will speed up your weight loss progress significantly. By adding exercise, you will increase your caloric deficit and could lose a pound of body weight every week!

The Most Effective Form of Cardio for Burning Fat: HIIT

So, back to the main question: Which cardio workout is the best for melting away the fat? While all forms of cardiovascular exercise can be beneficial to your health, the most effective form for burning excess fat is HIIT. HIIT stands for High Intensity Interval Training. This form of training utilizes short bursts of maximum level exertion–where you’re really giving it your all–combined with shorter rest periods (that you’ll wish were a little bit longer).

The goal of HIIT is to get your heart pumping and lungs burning. During the periods of all-out exertion, you will consume more oxygen. And, since there’s a direct correlation between oxygen consumed and calories burned, that means you’ll burn more calories, too. You might be wondering, “If I burn more calories during the high-intensity bursts, why should I take breaks and not just keep going?” Well, rest periods are necessary to allow your muscles to recuperate for the next burst of exercise.

Furthermore, HIIT has the unique ability to continue burning calories for several hours post-exercise. Your body might be recovering and returning to a resting state, but it’s burning up additional calories without you even knowing it.

Related: 5 Reasons to Start HIIT

Try HIIT, Today!

We have so many fun and effective HIIT routines for you to try. Here are some of our most popular workouts:

30-Day HIIT Challenge
HIIT Your Arms Workout
Melt Fat in Minutes with this HIIT Routine
HIIT Total Body Toning Workout
15-Minute Indoor Bodyweight HIIT

Why You’ll Love HIIT

Aside from being extremely good for your overall health and its ability to burn fat quickly, HIIT can be completed in just a few minutes. Most of us have very busy schedules, so the faster we can get our workout in, the better. HIIT will allow you to do this, ensuring that you never miss a workout and stay on the path to weight loss success! With HIIT, you won’t just look good, you’ll feel good too.

Combine Healthy Eating and HIIT with Strength Training

Strength training is another beneficial component to weight loss. Weight lifting 3+ times per week has been proven to boost metabolism and tone your muscles. As HIIT melts excess fat, your sexy, toned muscles will be revealed!

Try these awesome Strength building, muscle firming workout routines:

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Have you ever performed HIIT? If you haven’t, you should definitely try out one of our workouts! You will not be disappointed with the results. Not only will you find yourself in the best shape of your life, but you’ll also notice that you have more time and more energy than ever before!

If you haven’t already, follow us on Facebook, Pinterest and Instagram to stay up to date on all of our latest HIIT and cardio routines!

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Friday, October 26, 2018

15 Plant-Based Breakfast Recipes

There are so many breakfast recipes out there that focus on eggs and dairy. Even if eggs aren’t the main star, too many recipes sneak an egg or two into their ingredients list (I’m looking at you, pancakes). And then there are the recipes that use a splash of milk, top their dishes with cheese, or use cream cheese and yogurt. That can be so frustrating to plant-based eaters because all of those ingredients are a no-go for you. So, we wanted to collect our top-rated plant-based breakfast recipes to make it easier for you to find delicious, healthy, filling breakfasts.

It doesn’t matter whether you’re a vegan or just looking for a healthier option for breakfast: you’re going to love these plant-based breakfast recipes. Instead of skipping breakfast because it’s difficult, choose one of the 15 recipes below instead! They’re filled with nutrient-dense ingredients, along with fiber and protein to get your day started right. Not to mention that they’re completely delicious and easy to make, too.

1. White Bean Avocado Toast

There’s so much to love about this plant-based breakfast recipe. The mashed white beans add extra protein to the dish while perfectly matching the texture of the avocado. Mix in some tahini for complexity and you’ll fall in love with this winner of a dish!

2. Healthier “Energy-Boosting” Granola Recipe

Get your day started right with this vegan granola recipe. Fill a bowl with this tasty nut-and-oats granola and top it off with fresh fruit to add antioxidants to your morning. We’d recommend adding a calcium-rich nut milk to your bowl to add extra protein to the dish.

3. Peach Pie Breakfast Parfait

Warning: this is one of the most delicious plant-based breakfast recipes on the list! It tastes like pie, but it’s filled with plant-based ingredients like coconut milk, chia seeds, and peaches. Use the granola recipe above to keep things fully vegan!

4. Chocolate Peanut Butter Oatmeal Bars

These delicious, plant-based bars are a great way to justify eating dessert for breakfast. They’re filled with healthy proteins in a package that’s sure to satisfy your sweet tooth. Creamy peanut butter, chocolatey cocoa powder, and crunchy peanuts – yes, please!

5. Easy Roasted Garlic Potatoes

Whip up a batch of these Easy Roasted Garlic Potatoes and add your favorite vegetables or roasted tofu to the mix. The potatoes have just enough spice to wake you up in the morning. This is one of those plant-based breakfast recipes that you can make over and over again because you can change it up every day!

6. Papaya Boat Parfait

How fun is the idea of using a cut-open papaya as the bowl for your morning parfait! Choose your favorite coconut yogurt instead of Greek yogurt and this plant-based breakfast will provide your daily serving of fruit in a delicious package.

7. Chocolate Chip Banana Pancakes

I love pancakes first thing in the morning! They feel decadent and rich, but this recipe also packs in the protein and fiber. These pancakes are a perfectly filling breakfast that will keep you feeling full all morning long.

8. Morning Banana Split

A banana split for breakfast? I definitely wouldn’t say no to that! This recipe is filled with nutritious berries and crunchy peanuts. To make this recipe vegan, you’ll want to substitute coconut yogurt for the Greek yogurt.

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Vegan Chocolate Strawberry Coconut Butter Cups

Chocolate-covered strawberries meet peanut butter cups with these vegan chocolate strawberry coconut butter cups. This tasty treat is vegan, no-bake, and has under 200 calories. With a delicious strawberry coconut filling between two layers of semi-sweet chocolate, this easy treat is the perfect solution to any sweet tooth cravings.

The Perfect No-Bake Treat

With sweet strawberry filling and a rich chocolate exterior, these cups are the perfect match for any chocolate craving. With a flavor combo reminiscent of your usual February favorite, this recipe is great for Valentine’s Day.

However, with a fun and fresh strawberry-coconut filling and no-bake ease, these vegan chocolate strawberry coconut butter cups make for the perfect summer dessert. Summer baking can be tough. There are so many fun and sweet summer flavors. But most days, you just don’t want to turn on the oven.

This easy, no-bake treat is totally oven-free. In fact, all you’ll need is the freezer. Okay, okay, you’re going to have to microwave some chocolate chips. But that’s it, I promise. Once the chocolate’s melted, it’s time to chill.

While this tasty treat is perfect for chocolate cravings year-round, these vegan chocolate strawberry coconut butter cups are the best way to cool down with a sweet treat this summer. (Once you’ve gotten tired of ice cream, that is.)

Easy to Make

This answer to your chocolate cravings is not only healthy, but also super easy to make. With just 30 minutes and a freezer, you’ll have a perfect chocolatey treat.

Start with unsweetened shredded coconut, sliced strawberries, and honey. Sounds refreshing and delicious already, doesn’t it? Blend the coconut first, then add the strawberries and honey and continue to blend until smooth. Add coconut flour and pulse until just blended. This will achieve the perfect consistency for your sweet strawberry coconut filling.

Melt the chocolate chips and coconut oil together until smooth. Some people will insist the only way to melt chocolate chips is to go all out with a double-boiler on the stove top. I think those people are leading unnecessarily complicated lives. I’ve always had perfect results melting chocolate in the microwave. Just be sure to check and stir it at regular intervals, about every 30 seconds or so.

Once your chocolate is melted (in the microwave or otherwise), place about one tablespoon into the bottom of each cup in a paper-lined muffin tin. This will be the base for the filling, so make sure the chocolate is spread evenly. Pop in the freezer for ten minutes.

Remove from the freezer, and spread about half a tablespoon of strawberry filling evenly on top of each chocolate cup. Cover each cup with 2 tablespoons of melted chocolate, making sure to fully cover the strawberry filling.

Pop back in the freezer for another ten to fifteen minutes (or until set) and enjoy!

You can store these sweet treats in an airtight container in the fridge so they’re ready whenever those chocolate cravings hit.

Vegan Chocolate Strawberry Coconut Butter Cups

Prep Time: 30 minutes

Total Time: 30 minutes

Vegan Chocolate Strawberry Coconut Butter Cups

Ingredients

1/4 cup unsweetened shredded coconut
1/4 cup fresh strawberries, sliced
1 tablespoon honey
1 tablespoon coconut flour
2 cups semi-sweet chocolate chips, we use Enjoy Life Chocolate Chips
2 tablespoons coconut oil

Instructions

In a food processor, blend the shredded coconut on high, stopping as needed to scrape down the sides. Add the strawberries and honey, blend until smooth. Add the coconut flour and pulse just until blended. Set aside.
Line a muffin tin with paper liners and set aside. Gently melt the chocolate chips and the coconut oil together until smooth. Add about 1 teaspoon of the melted chocolate to the bottom of the paper cups, make sure the chocolate is spread evenly on the bottom. Place in the freezer for 10 minutes.
Remove the chocolate from the freezer. Place about 1/2 tablespoon of the strawberry filling on top of the chocolate, use your fingers to spread the mixture evenly over the chocolate as needed. Cover with about 2 teaspoons of melted chocolate, or enough to cover the strawberry filling.
Return the chocolate cups to the freezer until set, about 10 to 15 minutes. Remove from the freezer and enjoy! Store, refrigerated, in an air tight container.

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Thursday, October 25, 2018

5-Ingredient Slow Cooker BBQ Pulled Pork for Two

If you love southern barbecue but are looking to avoid all the fat and calories associated with this unhealthy food, you’re in luck. Our 5-Ingredient Slow Cooker BBQ Pulled Pork for Two is a healthier version of your favorite! We swapped out the fatty pork shoulder for lean pork chops and ditched the sugar-rich barbecue sauce for a homemade version. You’ll still get all the flavor you love from barbecue while making healthier, whole food choices.

Our 5-Ingredient Slow Cooker BBQ Pulled Pork for Two makes the perfect amount of pulled pork for two sandwiches, rice bowls, or salads. Turn this pork into your favorite tacos on Tuesday night, and serve it on a whole-wheat sandwich bun with our favorite Southwestern Brussels Sprouts Slaw the next night. Or, simply serve it with a side of brown rice and steamed broccoli and it’ll be fantastic. The possibilities are endless when you have a lean protein that tastes this delicious!

A Quick Word About Chipotles in Adobo

One of the ingredients in our homemade barbecue sauce is chipotles in adobo sauce. For a spicier sauce, we recommend adding a whole chipotle chili to the Crock Pot. If you’re not into spicy foods, we suggest simply using the adobo sauce. But we should step back for a second: What is this ingredient and why should you use it?

It’s true you could use any hot sauce or hot pepper, but chipotles in adobo are an important ingredient if you want to add some serious depth to your barbecue. These smoked, dried jalapeños are packed in a sweet-and-tangy sauce. The pepper itself is what has most of the heat, but the sauce is what really shines. It’s smoky, it’s spicy, and it’s the perfect way to make a sauce taste like it simmered for hours.

If you don’t want to go through the trouble of making a barbecue sauce, we’re totally okay if you use store-bought sauce. That would turn this into a two-ingredient recipe! We’d definitely recommend going with a clean-eating brand (like Stubb’s Original Bar-B-Q sauce), because most BBQ sauce is loaded up with sugar.

5-Ingredient Slow Cooker BBQ Pulled Pork for Two

Ingredients

1 teaspoon apple cider vinegar
1 (8-ounce) can no salt added tomato sauce
2 tablespoons honey
1 teaspoon adobo sauce (plus 1 chipotle pepper, if you like things spicy)
Kosher salt and pepper, to taste
12 ounces lean boneless pork loin chops

Instructions

Mix together all of the ingredients in a 2- or 3-quart slow cooker (except the chops) to create the barbecue sauce. If you like your barbecue spicy, add a whole chipotle pepper in addition to the adobo sauce it’s packed in. If you like a mild sauce, skip the pepper and just add the adobo sauce.
Please note that this makes a lot of sauce. If you feel it’s too much, simply save some of it for another use after it cooks!
Place the chops in the sauce and cook on low setting for 4 to 6 hours (or, on high for 2 to 3 hours) until the internal temperature of the meat reaches at least 165 degrees. The meat should easily pull apart when done.

https://skinnyms.com/5-ingredient-slow-cooker-bbq-pulled-pork-for-two/

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