1st phorm

1st phorm is a high-quality recipes brand for weight loss like healthy recipes, dinner, dessert, and lunch ideas

LUNCH

See More;

Healthy dinner

See More;

Cranberry Pumpkin Almond Granola Bars

by Leave a Comment

 

New season, the weekend, new recipe.

You’re going to love these! Really, you are

But first, what are your plans for the weekend? Anything fun and exciting? Not here, it’s a hot 90 here. Oh oh! Today we’re officially ONE MONTH away from moving in! Just ONE MONTH! AH!

But back to why you’re really here.

Here’s a healthy snack recipe that I made the other day to munch on throughout the week. I find myself needing variety when it comes to snacking. Variety, always. These granola bars pack a huge pumpkin flavor punch, just what’s needed for fall.

Real quick: let me explain these granola bars. You surely have heard of KIND bars. These, almost identical. No grains, no refined sugars. Just real food. A wholesome texture-filled snack.

And, one of the best parts: one bowl. Gosh I love those recipes.

You're going to love these! Really, you are. Pleasantly spiced with cinnamon and pumpkin.

Besides almonds, you’ll need: dried fruit (cranberries here!), honey, vanilla, almond butter and almond meal. <— Don’t worry about that last ingredient. If you can’t find it in the grocery store it’s so easy to make at home: pulse almonds in the food processor until it’s a rough-flour consistency.

You’re going to love these! Really, you are. Pleasantly spiced with cinnamon and pumpkin.

It’s time to get snackin’ on these feel good granola bars.

 

Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Cranberry Pumpkin Almond Granola Bars.

Cranberry Pumpkin Almond Granola Bars

  • Author: Sandra
  • Total Time: 2h 35 mii
Print Recipe
Save Recipe

Ingredients

Scale
  • 1/3 cup honey
  • 1 teaspoon vanilla extract
  • 2 tablespoons almond butter
  • 1/4 cup pumpkin puree (not pumpkin pie filling)
  • 1 teaspoon ground cinnamon
  • 1 teaspoon pumpkin pie spice
  • 1/3 cup almond meal*
  • 1/2 cup roughly chopped, dried, sweetened cranberries
  • 2 cups almonds, roughly chopped
  • optional: 1 tablespoon chia seeds

Instructions

  1. Preheat the oven to 300°F (149°C). Line an 8-inch square baking pan with parchment paper with enough overhand. Set aside.
  2. In a large bowl, whisk together the honey, vanilla, almond butter, pumpkin puree, cinnamon, and pumpkin pie spice. Fold in the almonds, dried cranberries, and almond meal until combined.
  3. Transfer to the prepared baking pan and press very firmly. You want it packed extremely tight. Bake for 22-25 minutes. Remove from the oven and allow to cool completely in the pan on a wire rack for at least 1 hour, then transfer to the refrigerator to chill for at least 1 more hour. I typically leave it in for a few hours — this allows the bars to firm up.
  4. Remove bars from the pan using the excess parchment overhand and cut into desired bars. Individually wrap each bar in plastic wrap or parchment. Store in the refrigerator for up to 2 weeks.
  5. Make ahead: These bars are freezer friendly. After wrapping individually, place into a large ziplock bag and freeze for up to 3 months. Thaw before eating.
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Category: Breakfast, snacks

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Whole Wheat Banana bread

by Leave a Comment

No butter, no oil. 100% whole wheat and actually good tasting whole wheat banana bread!

A 100% healthy and actually good tasting whole wheat banana bread recipe. Find the recipe at runlifteatrepeat.com!

Happy new week to you! How was your weekend? Delicious plans? I sure hope so. We had our monthly game night filled with food, friends and cake batter desserts. It was one of those nights where I went completely off track but hey, worth it.

I’m getting a little personal here on a Monday, but I’ve had the opportunity to take a step back and relax mentally lately. Forcing myself out of structure and routines has been quite a challenge but enjoyable at the same time. We have a lot going on in our life right now and I’m trying to not stress about it but instead find the joy and sense of accomplishment in it all. Sometimes we lose sight of the little things because we are so busy with life. Later this week we head up north for a week at the beach to see family. It’s the first trip back since the passing of my father-in-law in late June. And while we can’t wait to see family, it’s just a weird feeling. Idk, I’m just feeling all the feels right now.

Ok, enough deep thoughts.

Time to dig in to this↓

A 100% healthy and actually good tasting whole wheat banana bread recipe. Find the recipe at runlifteatrepeat.com!

I always say I’m obsessed with my recipes because well, it’s food and I like to eat. Duh. But this whole wheat banana bread is no exception. I had zero expectations and was shocked at the end result: so flavorful and moist. Even Chris’ co-workers raved about it (<– a bunch of guys I might add)! After 1 bite I was in heaven.

No lie when I tell you I made this break 3x in one week. You read that right. SO MUCH BANANA BREAD.

No butter, no oil, no tricks; just two bowls– one dry, one wet and mix together.

A 100% healthy and actually good tasting whole wheat banana bread recipe. Find the recipe at runlifteatrepeat.com!

I love banana bread– it’s one of those “welcome anywhere” breads. But when it’s for dessert you slather on a nice helping of Nutella? I do.

100% actually good tasting whole wheat banana bread.

A 100% healthy and actually good tasting whole wheat banana bread recipe. Find the recipe at runlifteatrepeat.com!

Take THAT full-fat banana bread.

Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Whole Wheat Banana Bread

Whole Wheat Banana Bread

  • Author: Sandra
  • Total Time: 1 hours
Print Recipe
Save Recipe

Ingredients

Scale
  • 6 tablespoons unsweetened applesauce
  • 1/4 cup honey
  • 2 tablespoons packed light or dark brown sugar
  • 2 large egg whites
  • 1 large egg
  • 2 1/2 teaspoons vanilla extract
  • 1/3 cup unsweetened almond milk*
  • 1/2 teaspoon ground cinnamon
  • 2 1/4 cups whole wheat flour
  • 1 1/4 teaspoons baking soda
  • 1/4 teaspoon salt
  • 4 medium ripe bananas, mashed (about 1 and 1/2 cups)
  • 3/4 cup chopped walnuts
  • optional: 1/3 cup semi-sweet chocolate chips

Instructions

  1. Adjust the oven rack to the lowest level; this prevents the top of your bread from browning too much too soon. Preheat the oven to 350°F (177°C) and spray a 9×5 inch load pan with non-stick spray. Set aside.
  2. In a medium bowl, whisk the applesauce, honey, brown sugar, milk, vanilla and eggs until combined. Then, whisk in the mashed bananas. The mixture should be *almost* smooth; I like to leave some chunks to the bananas. Set aside. In a large bowl, sift together the flour, baking soda, cinnamon, and salt. Gently fold in the walnuts. Pour the wet ingredients into the dry ingredients and slowly whisk together until *just* combined. Overmixing = too dense.
  3. Pour the batter into the prepared loaf pan. Bake for 50-55 minutes, making sure to loosely cover the bread with aluminum foil halfway through to prevent the top from getting too brown. The bread is done when a tooth pick inserted into the center comes out clean with only a few moist crumbs. The loaf in the pictures took exactly 52 minutes, so be sure to start checking at the 50 minute mark since every oven is different.
  4. Allow the bread to cool completely in the loaf pan on a wire rack before slicing. The bread will stay fresh in an airtight container (it always tastes better on day 2!) at room temperature or in the refrigerator for up to 7 days. Baked bread can be frozen for up to 3 months and thawed overnight in the refrigerator.

Notes

If you’re adding semi-sweet chocolate chips, add them in step 2 with the walnuts. This will prevent overmixing when combining the ingredients.

  • Prep Time: 15 minutes
  • Cook Time: 45 minutes

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Easy Dinner Peanut Chicken Zucchini Noodle

by Leave a Comment

Adding some variety to your weeknight dinner with this flavorful dish!

Adding some variety to your weeknight dinner with this flavorful dish!

This year I decided to challenge myself and get a bit more creative in the kitchen. Meaning: try new flavors, revamp an existing dish and pack that into a ~30 minute meal for during the week. I’m proud to say, 2017 has seen a lot of that!

After jotting down a few ideas, I knew this had to be the first I tried since this girl is no longer allergic to peanuts!!!

Queue the happy dance.

Adding some variety to your weeknight dinner with this flavorful dish!

THIS right here↑ is anything but boring. It’s light, refreshing, healthier, and incredibly flavorful. But what I love about this dish is (1) it’s simple, (2) you can customize the vegetables and protein to your liking, and (3) only takes about 30 minutes.

Let’s get to the recipe, shall we? You’ll cook down all the vegetables (keeping those zucchini noodles off to the side.) Get creative with your vegetables, I had shredded carrots, red cabbage, thinly sliced peppers and onions on hand. Cook em’ with some fresh garlic and sesame oil. Have you tried sesame oil before? Gosh, it’s the best thing ever.

Now once those veggies are cooked down, add the shredded chicken and zucchini noodles. This is to only warm the chicken and zucchini noodles through. Then, you’ll pour in that incredible peanut sauc….eee. Sorry, mouth watering.

Adding some variety to your weeknight dinner with this flavorful dish!

PS: the star IS by far, without a single doubt, the peanut sauce.

Leftovers? if there are any, are 1030220040x better the next day. I’m 100% guilty of eating it directly out of the container, cold.

Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Easy Dinner Peanut Chicken Zucchini Noodles – Run Lift Eat Repeat

Easy Dinner: Peanut Chicken Zucchini Noodles

  • Author: Sandra
  • Total Time: 30 minutes
Print Recipe
Save Recipe

Ingredients

Scale
  • 2 tablespoons sesame oil (plus more for the peanut sauce)
  • 2 1/2 teaspoons minced garlic
  • 3/4 cup shredded carrots
  • 1 cup thinly sliced cabbage (I used red)
  • 1/2 medium onion, thinly sliced
  • 1 large bell pepper, thinly sliced (I used red)
  • 3 large zucchini, spiralized
  • 2 1/2 cups cooked, shredded chicken breasts
  • Recommended Toppings: sesame seeds, cilantro, peanuts, green onions

Peanut Sauce

  • 1/2 cup creamy peanut butter
  • 1/4 cup honey
  • 1/3 cup reduced sodium soy suace
  • 2 tablespoons sesame oil
  • 2 tablespoons rice vinegar
  • 3 teaspoons fresh ginger, minced
  • 3 teaspoons Siracha (use as much, or little, to your liking!)

Instructions

  1. Heat 2 Tablespoons of sesame oil and garlic in a large skillet over medium heat. Add the carrots, cabbage, onions and peppers. Cook for about 5-7 minutes, stirring a few times, until a little tender. (While these are cooking are typically when I start the peanut sauce, step 2.) Once tender, add the shredded chicken and zucchini noodles to the skillet. Stir together for 2-3 minutes until the zucchini is slightly soft and the chicken is warm. Turn off the stove and remove from the heat, set aside. (If you don’t have a large enough skillet, do this in batches.)
  2. Combine all the peanut sauce ingredients into a small sauce pan over low heat. Whisk together until the peanut butter is melted and combined.
  3. Once the sauce is heated through, pour over the chicken/vegetable mixture and toss together until combined. (If your skillet is too small for this, simply pour everything into a large mixing bowl to combine.) Top with sesame seeds, peanuts, cilantro, and green onion.
  4. Leftevers keep in the refrigerator for 2 days. Reheat as needed. It’s soooooo good the next day, cold.

Notes

  1. Sesame oil is key for this recipe. It can be found in your local grocery store down the international and/or Asian aisle.
  2. For the chicken: I typically pick up a rotisserie chicken from the grocery store, or pop a few chicken breasts in the oven at 425F degrees for 10-15 minutes (depending on thickness) and then shred the meat.
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Category: Healthy dinner

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Healthy Roasted Creamy Green Bean Casserole

by Leave a Comment

Creamy, comforting, flavorful green bean casserole made completely from scratch using only fresh ingredients. The perfect side disk for Thanksgiving!

Creamy, comforting, flavorful green bean casserole made completely from scratch using only fresh ingredients. The perfect side disk for Thanksgiving! Find the recipe at runlifteatrepeat.com!

How did we get here? Seriously. Less than a week away from Thanksgiving. We’re basically into the holiday season— some towns have even done tree lightings already !!!— and that my friends is a bit scary because I have put zero thought into the holidays… until now.

So let’s jump on the Thanksgiving train and pull together a classic side dish but make it a bit healthier without sacrificing an ounce flavor.

By the way, when I mentioned this to Chris, I’m 99% sure he was laughing on the inside. And could probably care less since he hates mushrooms.*

Creamy, comforting, flavorful green bean casserole made completely from scratch using only fresh ingredients. The perfect side disk for Thanksgiving! Find the recipe at runlifteatrepeat.com!

Let’s be real, we all know that green bean casserole is pretty heavy— heavy, creamy yet so comforting. This version is completely from scratch using fresh ingredients and I couldn’t be happier with the results. AND only about 82 calories per serving so you won’t feel guilty when stuffing your face.

Move over turkey, there’s a new favorite in town.

I’ll leave you with the recipe and a few step-by-step photos just to show you how easy this is recipe actually is.

Ugh this casserole is ridiculous. DIG IN!

Creamy, comforting, flavorful green bean casserole made completely from scratch using only fresh ingredients. The perfect side disk for Thanksgiving! Find the recipe at runlifteatrepeat.com!

*PS. The man who hates mushrooms (and was skeptical of this recipe) loved this. Every bit of it.

Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Healthy Roasted Creamy Green Bean Casserole – Run Lift Eat Repeat

Healthy Roasted Creamy Green Bean Casserole

  • Author: Sandra
  • Total Time: 55 minutes
  • Yield: 7 servings 1x
Print Recipe
Save Recipe

Ingredients

Scale
  • around 2 pounds fresh green beans, rinsed, trimmed and halved
  • 1 tablespoon olive oil
  • 3 teaspoons salt, divided
  • 2 teaspoons pepper, divided
  • 1 large sweet onion, slices (halved)
  • 8 ounces baby bella or white button mushrooms, sliced
  • 2 garlic cloves, minced
  • 2 teaspoons fresh thyme, minced
  • 1 teaspoon red pepper flakes
  • 3/4 cup low-sodium chicken broth*
  • 1 cup unsweetened almond milk*
  • 3 tablespoons cornstarch + 2 Tablespoons water
  • 1 tablespoon heavy cream

Instructions

  1. Preheat the oven to 425°F . After this,Line a large baking sheet with a silicone baking mat or foil. Add the green beans to the baking sheet. Now Drizzle with the olive oil and sprinkle on 1.5 teaspoons salt and 2 teaspoon black pepper. Move everything around to ensure the green beans are coated. Bake for 30 minutes. Set aside once finished.
  2. Start the onions: Over medium-low heat, melt the butter in a large 10-12 inch skillet. Add the sliced onions. Let the onions slow cook for 20-25 minutes, stirring every few minutes to avoid burning. Once the onions become almost caramelized, add the mushrooms, garlic, thyme, red pepper flakes and remaining salt and pepper. Stir together and let cook for 3-6 minutes, or until the mushrooms begin to give off some of their moisture.
  3. Mushroom sauce: Turn the heat to medium-high and pour in the chicken broth, milk and cornstarch/water mixture. Be sure to scrape up all the bits from the bottom of the pan (flavor, flavor, flavor!) Add the 1 Tablespoon heavy cream. Allow the sauce to simmer for 5 minutes, stirring occasionally, until it becomes thick and creamy. The longer you allow the sauce to simmer, the thicker it will get.
  4. Remove from the heat and add the green beans. Give it a nice big stir, combining the sauce and beans. Enjoy! Leftovers keep well in an airtight container in the refrigerator for up to 3 days.

Notes

Make ahead tip: The sauce can be made 1-2 days before. Simply follow steps 2 & 3. Cover the finished sauce tightly and store in the refrigerator. When ready, bake the green beans and heat the sauce in a skillet or pan. Then, combine and stir together.

*Low-sodium vegetable or beef stock may be substituted. I find that beef broth is a bit salty (even low sodium) so you may need to reduce the salt in the recipe.

Any milk fat can be used, however the calories will be different.

  • Prep Time: 15 minutes
  • Cook Time: 40 minutes
  • Category: Healthy dinner

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Healthy Dinner Asian Chicken Vegetable Zucchini Noodles

by Leave a Comment

There’s nothing worse than boring weeknight dinners. Kick it up a notch with this flavorful, healthy Asian inspired chicken and veggie dish!

Earlier this year I made a resolution to utilize my cooking skills more. Mean, stop being so boring and make the same dinners over and over again. I’m of those people that could eat the same thing everyday if I love it. Are you like that to? I can’t be the only one.

Queue the spotlight: simple, fresh, ridiculously simple and done in just 35 minutes. Nothing but chicken, colorful veggies, topped with the most flavorful sauce.

This will be your new favorite dinner.

(It’s currently mine.)

There's nothing worse than boring weeknight dinners. Kick it up a notch with this flavorful, healthy Asian inspired chicken and veggie dish! Find the recipe at runlifteatrepeat.com!

 Actually, I’m 100% positive because (1) it’s so simple, (2) right up there in the health department, and (3) change up the veggies and protein based on your preference. And, I’m nixing the pasta and adding in zucchini noodles and TRUST ME when I say you won’t miss it. The zoodles soak up ALLLLLL the flavor!

It’s saucy.

It’s satisfying.

It’s healthy.

It’s 100% flavorful.

There's nothing worse than boring weeknight dinners. Kick it up a notch with this flavorful, healthy Asian inspired chicken and veggie dish! Find the recipe at runlifteatrepeat.com!

F-L-A-V-O-R!!

Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Healthy Dinner Asian Chicken Vegetable Zucchini Noodles.

Healthy Dinner: Asian Chicken Vegetable Zucchini Noodles.

  • Author: Sandra
  • Total Time: 35 minutes
  • Yield: 4 large bowls 1x
Print Recipe
Save Recipe

Ingredients

Scale
  • 2 tablespoons sesame oil (olive oil is OK)
  • 2 large bell peppers, thinly sliced (I used red and green)
  • 1 large white onion, sliced
  • 3/4 cup snow peas
  • 1/2 cup shredded carrots
  • 1/4 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 3 large chicken breasts, cooked and shredded (about 3 cups)
  • 3 large zucchini, spiralized*
  • optional toppings: sesame seeds, green onion, cilantro

ASIAN DRESSING

 

  • 2/3 cup low-sodium soy sauce
  • 2 tablespoons sesame oil (olive oil is OK)
  • 3 tablespoons honey
  • 3/4 teaspoon fresh ginger
  • 1 tablespoon Siracha
  • 2 cloves garlic, minced
  • 1/2 teaspoon red pepper flakes

Instructions

  1. First of all,Heat the sesame oil in a large skillet over medium heat. Add the peppers, onions, snow peas and carrots. Cook for about 5 minutes until the veggies are slightly tender, but still have a crunch.
  2. While the veggies are cooking, start the sauce. After this,Whisk together the soy sauce, honey, sesame oil, ginger, garlic, Siracha and red pepper flakes in a small bowl. Set aside.
  3. Once the veggies are done, toss in the chicken and zuchinni noodles. Pour the sauce over top, stir together and cook for 2-3 minutes.
  4. Serve in a large bowl or serving dish topped with sesame seeds, cilantro and green onion. Now Store in an airtight container for up to 4 days in the refrigerator. To me it tastes best the next day once the zoodles absorb all the flavor.

Notes

Regular pasta can be substituted.

  • Prep Time: 15 minutes
  • Cook Time: 20 minutes
  • Category: Healthy dinner

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

My Favorite Crockpot Chicken Chili

by Leave a Comment

Nothing beats my absolute favorite chicken chili recipe!

Can I be honest here for a sec? I’m getting tired of hot weather.

WHAT! I know.

As much as I love the south and the beautiful weather that it brings, it’s been so darn hot here. Like crazy hot and barely any rain. Surely, this will all change as soon as it get decently cold on a consistent basis. So let’s celebrate the first day of semi-cool weather here in the south with one of my favorites!

Nothing beats my absolute favorite chicken chili recipe! Find the recipe at runlifteatrepeat.com!

^I know it doesn’t look like much, but alllllll the flavor!

I was so excited to pull together this hearty chili again. The last time I made it was last winter. When I first made it last winter, it was a complete randomness of ingredients that I had on hand. I was skeptical at first, but OH MY GOD it was so good. I made it all the time during the cold months. And for a family of 2, this makes a nice amount for leftovers during the week. ALL THE CHICKEN CHILI♥♥

And who doesn’t love a good set and forget recipe?

Nothing beats my absolute favorite chicken chili recipe! Find the recipe at runlifteatrepeat.com!

Crack open the windows, the smell of chicken chili, cuddle up under a blanket with a big bowl of chili.

Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
My Favorite Crockpot Chicken Chili.

My Favorite Crockpot Chicken Chili.

  • Author: Sandra
  • Total Time: 8h
  • Yield: 6–8 Bowls 1x
Print Recipe
Save Recipe

Ingredients

Scale

1 (14 ounce) can petite diced tomatoes

1 (14 ounce) can petite diced tomatoes with green chilis*

1 (14 ounce) can tomato sauce

3 large boneless skinless chicken breasts (about 1 and 1/2 to 2 pounds)

1/2 cup low sodium chicken broth

1 large yellow onion, diced

2 large bell peppers, diced (I used red and green)

1 package frozen corn

1 can black beans, drained and rinsed

1 jalapeño, minced (seeded and ribbed)

1 teaspoon salt

1/2 teaspoon ground white pepper (regular pepper can be substituted)

1 teaspoon dried oregano

2 teaspoons chili powder

1 tablespoon cumin

1 tablespoon minced garlic (2-3 cloves)

2 ounces brick-style light cream cheese

SPECIAL EQUIPMENT

4 quart or larger crockpot

Instructions

  1. First of all,Add all the ingredients except the cream cheese to the crockpot. Give it a stir as best you can. Now Cook on low for 7-9 hours or high for 3- 5 hours.
  2. Remove the chicken and shred into pieces (or chop!), then place the chicken back into the crockpot and give it a stir. Add in the cream cheese and stir until fully melted. Taste to add more salt or pepper. Cover the crockpot and cook for an additional 11 minutes.
  3. Serve warm topped with shredded cheese and cilantro. Remember Keep leftovers stored in an airtight container in the refrigerator for up to one week.
  4. Reheat in the microwave

Notes

If you can’t find diced tomatoes with green chilis, another can of regular petite diced can be used. Typically these are right by the diced tomatoes in the grocery store, or in the international aisle.

If you want this less spicy, remove the jalapeño and reduce the chili powder to 1/2 – 1 teaspoon. Remember: you can always add more in later if you taste it and want it a little spicier.

  • Prep Time: 15 minutes
  • Cook Time: 7h 30 minutes
  • Category: Healthy dinner

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Privacy Policy