Category Archives: Main Course

Tips For Clean Eating During the Holidays

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The holidays are a time of year that are filled with family, dinners, parties, cocktails, cookies, shopping and of course the stress of trying to get it all done. Don’t let the holidays derail you from your fitness goals. It takes a little effort, but you can avoid the weight gain that is oh so commonly associated with this time of year. Check out my tips for clean eating during the holidays and start your new year off ahead of everyone else.

1. Eat Breakfast: Eating a healthy breakfast everyday sets the tone for your day. If you try to skip it and opt for a trip to the local coffee shop for a sugary mega-super-ginormous latte, you’re setting yourself up for overeating later in the day. Having breakfast and eating small, clean meals through out the day is also going to be your key to success on the days you have parties or events to attend. You’ll keep your energy high and your blood sugar stable, which will result in less cravings for caffeine, sugar and fatty foods.

Bonus Tip: If you skip breakfast because you are always short on time in the morning, consider making these Healthy Egg Muffins or adding a nutrient dense smoothie to your morning routine.

2. Be Prepared: On days when you’ll be running around shopping, make sure that you carry healthy snack options with you so you can avoid becoming hangry. A piece of fruit, some homemade trail mix, a nutrition bar or some raw nuts are all great, portable options to keep on hand. Long lines and crowds can be energy draining, so it’s important to have healthy energy boosts on hand. The last thing you want is to be tempted by the candy options while on line to check out.

Bonus Tip: Slow cookers can be a life saver during this time of year. You can find lots of Clean Eating Slow Cooker Recipes on my Pinterest board.

3. Manage Portion Sizes: When attending cocktail parties or buffets, opt for the smallest plate option available. Doing so will keep your portion sizes in check and it will reduce your chances of  over stuffing yourself. Having a smaller plate will also force you to get up to refill it. This will give you time to truly think if you want more and if you do, you’ll at least get a little bit of activity in the process.

Bonus Tip: Carry sugar-free mints or gum with you to holiday parties. The minty flavor will keep you from picking on foods.

4. Indulge Wisely: Don’t overdue it on foods you can have anytime of year. Save the splurges for foods that you only have access to during the holiday season, like grandma’s pecan pie or the first batch of cookies for the season that your children helped to make. By doing so, you won’t feel cheated or like you can’t enjoy the foods that may be linked to childhood memories. When you head into the holidays knowing that these special foods are okay, you’ll reduce the risk of feeling like a failure which can result in binge eating. Strive for balance, not perfection!

Bonus Tip: Make a list of the foods that you only have around the holidays and make sure you balance them out with healthier options. Remember, just because you give yourself permission to have these special foods doesn’t meant it’s okay in gorge yourself on them. 

5. Make It Yourself: If you’re invited to a dinner party, don’t be afraid to call the host or hostess and ask if you could bring a dish. Many times this is very appreciated and it will give you an opportunity to ensure there is a healthy option at the gathering.

Bonus Tip: On days you know you have a special event revolving around food, make sure you get some exercise in. From a 30 minute walk to a short yoga season to help you stay calm and collected. Exercise can help you make wiser food choices.

The holidays don’t have to undo all of the hard work you’ve put into health this year. Just look ahead at your week and make a plan! You may even inspire someone else in the process.

For some more holiday tips, be sure to check out this past post: Here Comes the Holidays

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Quick and Easy Egg Muffins

Quick and Easy Egg MuffinsMornings can be hectic and drive-thru lines can be long! (Let’s not forget they also work against what our health and fitness goals are, for the most part.)

If you are reading this, you are trying to be healthier and stating your day off on the right foot is so important to how the rest of your day plays out. One of the best things I ever started making, were these Quick and Easy Egg Muffins. These egg muffins not only quick and easy, but they are so versatile and can easily be customized to make everyone’s taste buds happy. Thanks to the versatility of them, you won’t get tired of eating them, because you can change the flavor profiles each time you make them.

[yumprint-recipe id=’4′] We like to balance them out, especially while doing the 21 Day Fix, by adding a fruit (purple container) or turning them into a wrap with some salsa or avocado (yellow and blue containers). Balancing your breakfast out also helps to keep you fuller longer, while giving your body the fuel it needs to get you through the beginning of your day.

I typically make these egg muffins on a Sunday, divide them into servings (4 muffins per container) and pop them into the fridge, so we always have breakfast (or lunch) on hand in a pinch.

The other great thing about these, are that they are inexpensive, which is PERFECT for those who want to eat clean, but are on a budget or for those who have a lot of mouths to feed every morning. Even if you get organic, free range, brown eggs at $4 a carton, each serving of eggs is only around .66 cents! The other money saver is since they are packed with veggies, I never have produce going to waste. I just chop up whatever is on hand, add some seasoning and turn it into a quick and easy egg muffin! You can’t wait in line at your local drive-thru and get a nutritious breakfast that cheap! 

Do you already use egg muffins in your meal plan? What are you favorite flavor combinations?

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Body Beast Banana Pancakes

Hi my name is Nikki and I am addicted to pancakes!

I have been eating pancakes almost every morning since I started Body Beast back in July and I am not tired of them yet.

There is just something comforting about them to me. They are like a nice warm hug for my soul and who wouldn’t like a nice warm hug to start their morning off, right?

Coffee + Pancakes = Perfection (to me)

Below, is one of my go-to recipes for pancakes, Body Beast Banana Pancakes, which is from the Body Beast “Book of Beast” nutrition guide. I don’t use this exact recipe everyday, but I do make these often. I also make a few variations to them since I have gluten sensitivities. I make sure I buy gluten-free oats and if I don’t have gluten-free flour on hand, I just blend up a cup of oats, until they’re a fine flour-like consistency and I always make sure my baking powder is gluten-free too.

Body Beast Beast Banana Pancakes

This recipe also works AWESOME for meal prepping! I make multiple batches and keep them in the fridge, but you could store them in the freezer too (They just don’t last that long in our house).

Another go-to pancake recipe for me, are the Healthy Pancakes I started making while I was doing the 21 Day Fix. These are super quick and easy to make, plus they make a double batch so you’ll have breakfast for two days, while only cleaning up mixing bowls and pans once! Since I’m doing Body Beast now, I  add a scoop of protein powder to them as well.

Pancakes are really just a blank slate to me, which is probably why I haven’t become bored with them. They can be topped with syrup, fresh fruit, preserves, nut butters, and so much more! You can make a huge batch of them but still enjoy a different flavor profile everyday, which I think is what draws me to them so much. Currently, my favorite way to enjoy them is with some real maple syrup (make sure your syrup is real, people…no maple “flavored” high fructose corn syrup, okay?!) and a sprinkle of unsweetened, shredded coconut. Another favorite of mine is topping them with some peanut butter, sliced banana and a drizzle of raw, local honey.

How do you like to top your pancakes?

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Body Beast Fajitas

Messing around in the kitchen is one of my favorite things to do. It helps to calm me when I’m stressed and it’s actually just become part of my fitness routine. I spend a lot of time on Pinterest looking for new recipes to try. I own a lot of cookbooks and I love that all of the workout programs I own come with nutrition guides and recipe ideas.

So far, the nutrition guide that came with Body Beast, “The Book of Beast” is my favorite. I have tried just about every recipe in it and I have loved them all. As a matter of fact I have shared quite a few of the recipes already. They contain things that are important to me when picking a recipe; they are quick, easy and of course, they all work well for meal prep. This recipe for Body Beast Fajitas is perfect to have on hand for a quick lunch and it packs a lot of flavor!

Body Beast Fajitas

You could also easily substitute steak, shrimp or pork if you want to change things up and keep things interesting! Having basic recipes in your arsenal, that you can make simple changes to is so important when eating clean. Spices are such an important part of keeping things interesting and with a recipe like this, you can easily play around with amounts to suite your tastes. You could add jalapenos, cayenne or use a variety of pepper colors. Little changes like that can completely change the flavor of a dish and keep you from getting bored with your meals.

If you’re like me and LOVE eating at Chipotle, you should definitely try skipping the tortilla and making this with some cilantro-lime rice or as a salad. It would make a super quick dinner option (if for some reason you forgot to meal prep…but we don’t forget to meal prep, right?!) and as an added bonus, you get to skip the drive, looking for a parking spot AND that long ass line! Oh…and when you make it home, guacamole DOESN’T cost extra! SCORE!

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Body Beast ….Whatever It Takes!

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It feels like I just settled in to the 21 Day Fix but it’s over, which means the start of a new program for me! When I started 21 Day Fix in June, I made a deal with Mike that if he joined me for the 3 weeks, I would join him for a round of Body Beast. He kept his end of the deal (with great results) and I’m keeping mine!

In all honesty, I love weight lifting. I would much rather lift weights than do cardio. I feel more accomplished, stronger and like I’m doing something with purpose when I lift. I don’t know…it just makes me happy!

Now, for those of you who have never heard of Body Beast, it’s a 90 day Beachbody program (no surprise there…I adore their workouts and have been doing them for 5 years now) that combines weight lifting workouts, groundbreaking nutrition, and supplementation, all in one neat little package. This program does require a vast collection of dumbbells, a bench and a bar with weight plates but there are limited equipment options that use a stability ball with dumbbells in place of the bench and bar. You’ll also need a pull-up bar or resistance bands.

  • Body Beast includes 12 different cutting-edge workouts that fuse the best of old-school resistance training with a new breakthrough in sports science called Dynamic Set Training.
  • Increases in resistance, power, tempo, and volume lead to greater muscle gain and fast results.
  •  The Body Beast Eating Plan helps you increase in size, maintain new muscle growth, and cut up to be in competition shape.
  • Four new extreme supplements specifically designed to enhance growth and performance. (optional)

The Base Kit for Body Beast includes 12 workouts plus a FREE bonus disc called Lucky 7 when you order through one of the links here. This kit will take you through the 3 phases of Beast which are Build, Bulk and Beast. There is also a Challenge Pack option for this program that includes all of the Body Beast Supplements. I am only using the Hardcore Base Shake and Fuel Shot. Mike has added the Super Suma along with those and decided not to add any M.A.X. Creatine for this round.

In my opinion, one of the best aspects of this program is The Book of Beast, which is the program/nutrition guide. It is packed with information and will give you such a great understanding about fueling your body correctly to get the results you want! It also has some of the best recipes I’ve tried with a Beachbody program. I’ve shared the recipes for Sagi’s Signature Turkey Meatballs, Power Protein Balls and Beast Chili before, but there are so many others, including this Body Beast Power Turkey Meatloaf.

healthy meatloaf

Power Turkey Meatloaf

Total Time: 1 hr. 30 min.
Prep Time: 20 min.
Cooking Time: 1 hr. 10 min.
Yield: 8 servings, ⅛ meatloaf each

Ingredients:
2 lbs. raw 93% lean ground turkey
1 cup all-natural mild salsa
1 cup whole wheat bread crumbs
2 large eggs, lightly beaten
3 cloves garlic, finely chopped
1 tsp. sea salt (or Himalayan salt)
Ground black pepper (to taste; optional)
Fresh chopped parsley (for garnish; optional)

Preparation:
1. Preheat oven to 375° F.
2. Combine turkey, salsa, bread crumbs, eggs, garlic, salt, and pepper (if desired) in a large bowl; mix well with clean hands or a rubber spatula.
3. Shape mixture into shape of a loaf and place on ungreased 13 x 9-inch baking pan.
4. Bake for 60 to 70 minutes, or until center is no longer pink and meat is cooked through.
5. Let stand 10 minutes before serving. Serve garnished with parsley.

I was really surprised by how much I enjoyed this recipe. I honestly didn’t even want to make it, since I associate meatloaf was colder weather, but I’m really glad I gave it a shot!

Mike and I are almost done with week one and I am really enjoying lifting again. I am as sore as anything….but I really am enjoying it and feeling the changes in my muscles already.

I know I have been a little bit of slacker here the past week, but I hope to post a Fourth of July weekend recap as well as a post of how to Eat Like A Beast soon!

Any ladies out there complete Body Beast of currently doing Body Beast? If so, I would love to know if you are using the supplements and what your thoughts are on the program.

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Philly Cheesesteak Stuffed Peppers

Philly Cheesesteak stuffed peppers
Stuffed peppers are a favorite of mine and honestly, they make portion control really stinking easy!

While wandering around the grocery store with my husband the other day in search of dinner inspiration, we saw some lean, shaved sirloin steak that is meant for Philly Cheesesteak sandwiches and I instantly wanted one. The problem with that, is we are both doing the 21 Day Fix and neither of us had enough yellow containers left for a hero style sandwich. Yellow containers are for carbs and carbs are my favorite. However, I only get two of them per day right now, so I really have to want something in order to blow both of my allotted containers in one meal. As much as I was craving a cheesesteak, I didn’t want it that badly. After pouting for a few minutes, I remembered a recipe I saw on Pinterest (of course), tossed the shaved sirloin into our basket and headed off to pick out some peppers to stuff it into.

The title of this post gives away what I was up to and you may be thinking to yourself “Another stuffed pepper recipes? She just posted one.”, but the stuffed pepper is your friend when you meal prep. My husband is not a big of fan of them, but when I told what I was planning, he was completely on-board, which was a pleasant surprise.

If you can’t find lean, shaved sirloin, don’t worry! The original recipe called for grass-fed ground beef, which I think would be perfect and let’s face it, we all usually have ground beef in the fridge or freezer and peppers and onions on hand, right?!

Ingredients:
2 Green Peppers
1 Sweet Onion
1 lb Shaved Beef
Thin sliced Provolone Cheese
1 Tb Extra Virgin Olive Oil
Directions:
1. Cut onions into long strings and sauté, on high, in olive oil until they’re translucent
2. Add steak to cooked onions and cook until it’s no longer pink
3. Preheat oven to 375º
4. Cut green peppers length wise. Remove seeds and ribs
4. Fill bottom of the peppers with a layer of shredded cheese
5. Layer on the onion and meat mixture
6. Add a final layer of cheese
7. Cook for 15-20 minutes. Until cheese is melted. If you want a softer pepper, add some water to the bottom of the pan and cover with tin foil.

As you can see, this is a pretty quick recipe that could easily become part of your meal prep routine! If you need more carbs in your life, add some quinoa or rice to the filling to make it more along the lines of a traditional stuffed pepper, or just serve it on the side. I love that I now have another flavorful recipe to add to my arsenal, especially one that is 21 Day Fix friendly!

Are you a fan of stuffed peppers? Why or why not?

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{Recipe} Healthy Pancakes

Pancakes and French Toast are two of my favorite Sunday breakfasts. Top them with a drizzle of maple syrup, some slice strawberries and a side of coffee and I’m a happy girl!

When I calculated my calories and saw my container allowance for the 21-Day Fix, I instantly felt nervous when I saw I’m only allowed two yellows per day. TWO YELLOWS?! Ugh! I can easily go through those in one meal. I know I’m a carb junkie and that’s why I chose this program, but still, I’m allowed to bitch for a minute.

Did I mention I have to give up one of those yellows if I want a treat, like chips, my Oatmeal Banana Cookies or a beer?! Sigh…

Okay…enough of my complaining and onto the recipe. I found some recipes on Pinterest for healthier pancake options that called for cottage cheese and stevia added to them, but I’m not a fan of either so I opted for unsweetened organic applesauce to add some liquid and sweetness to these.

Now applesauce isn’t technically on “the list” but the ingredients had nothing funky so I’m not considering it a “treat” item and I’m treating them like a fruit.

Banana Pancakes
Healthy Pancakes(Makes 6. Serving size 3. Fix container counts per serving 1/2 yellow, 1/2 red, 1/2 purple)

Ingredients:
1/2 cup rolled oats
2 eggs
1 small banana or 1/2 a large one
1/4 cup unsweetened applesauce
1tsp vanilla pure vanilla extract
1/2tsp cinnamon

Directions:
1. Combine all of the above ingredients in a blender and purée until smooth.
2. Lightly grease a griddle pan (I used coconut oil spray) and heat over a medium heat.
3. Using a 1/4 cup spoon, pour batter onto hot griddle.
4. Cook for about two minutes and flip. You may need to drop the heat a little once they set, so they won’t burn.
5. Drizzle with a small amount of real maple syrup (not that fake processed crap) or some raw honey and enjoy!

Mine got a little darker than I would have liked on the first side, which is way I mentioned lowering the heat as you cook them. They were a little tricky to flip too, since they aren’t traditional pancakes, but with a little patience, I did it.

I topped these with maple syrup and some slice strawberries and they were very good. The three remaining are in the fridge, so I’ll let you know how they reheat.

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{Recipe} Southwest-Style Stuffed Peppers

As I mentioned yesterday, I am starting the 21-Day Fix on Monday, so I tried another recipe I had found on Pinterest.

While trying to make my meal plan, I was searching for recipes that were “Fix Approved” and I stumbled on a few for stuffed peppers. Of course I made a few little changes to make it my own and they ended up being a great meal prep item for quick lunches during the week!

Southwest-Style Stuffed Pepper

Served directly in the storage container!

Southwest-Style Stuffed Pepper
(serves 2: with the following container values 1-Red1-Yellow2-Green and 1/2-Blue)

Ingredients:
2 large Bell Peppers (use whatever color is on-sale or that you like)
1/2 cup Brown Rice, or Quinoa, slightly undercooked
1/4 cup Black Beans, (I used low sodium, organic, canned. Make sure you drain and rinse them well)
1/4 cup Frozen Corn
1 jalapeno, diced (optional)
1.5 cups (about 1/2 lb) browned low-fat ground turkey or beef, seasoned with 21-Day Fix Southwestern Seasoning (or homemade taco seasoning)
1 8-oz can Petite Diced Tomatoes (No sugar added. Should only contain tomatoes and ascorbic acid)
1 8-oz Tomato Sauce (No sugar added. Should only contain tomatoes and ascorbic acid)
1/3 cup of your favorite cheese (I’m dairy-free so I didn’t add this. I opted for avocado)

Directions:
1. Preheat Oven to 375 degrees.
2. Cook rice or quinoa according to package directions, but cut cooking time a little short since it will continue cooking in the oven.
3. In a large bowl, combine the meat, tomatoes, beans, rice/quinoa, corn and sauce.
4. Cut the tops off of the peppers. Clean out the ribs and seeds and rinse well.
5. Stuff your peppers, making sure to pack them tightly with filling.
6. Sprinkle with cheese (if using)
7. Place in an oven safe tray and bake for 40-45 minutes. (I like to cover mine with a little water in the bottom of the tray so the pepper steam.)

Meal planning and prepping are very important with this program, so recipes like this are perfect. I actually used my containers to measure everything, but I shared the recipe here with the actual measurements. The ground beef or turkey may be slightly over 1/2 lbs. I actually just cooked up the whole 1-lb package and seasoned 2 Red Containers worth after measuring. I put the leftover in a container in my fridge to season however I want when reheating as a quick lunch.

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{Recipe} Asian Meatballs

Monday I’ll be starting a new fitness and nutrition program called 21-Day Fix. I’m really excited to start this, because unlike other programs I’ve done, this one has the focus on nutrition.

Food is one of my happy places. I love searching recipe books and Pinterest for new ideas. Chopping, slicing, sautéing and grilling are stress relieves to me, most of the time. But eating. Eating makes me happy! It always has, which is how I ended up overweight in the first place.

Thankfully, now I eat whole foods that my body needs in order to function. No, its not boring and bland. It’s actually fun to turn those items into things you crave and want to eat.

21-Day Fix skips the calorie counting and food journals by replacing them with a color coded container system. It takes a little planning and organizing, but once you have a menu plan in place (which you can find tons of on Pinterest) it’s pretty straight forward!

This is a really simple recipe that packs a bunch of flavor. These are considered “Fix Approved” despite the use of soy sauce because it can be found in the nutrition guide in one of the dressings. The best part of this recipe is that you can make a double batch and freeze them, so you have a quick lunch or dinner option in a pinch!

Asian Meatballs

These taste just like dumplings!

Asian Meatballs
(Makes 28 meatballs (6 per serving? – 21-Day Fix container info: 1-Red )

Ingredients:
2lbs lean ground meat of your choice (chicken, turkey or pork)
1 inch piece of ginger, chopped (or more depending on your taste)
1/4 cup soy sauce (or coconut aminos)
1 garlic clove, minced
3 scallions, chopped fine

Directions:
1. Preheat oven to 375 degrees.
2. Place all ingredients in a bowl and mix well until incorporated well.
3. Using a scoop (I used the medium Pampered Chef one), make 28 meatballs and place on a baking tray.
4. Bake for about 25 minutes.

I was able to fit 6 of them into my red container (I cut one in half to use all space in the container…I’m not losing valuable real estate to air). We enjoyed these tasty little morsels with some homemade fried rice and steamed broccoli.

Did I mention that they taste just like dumplings?! Steamed dumplings are one of my favorite Chinese Food treats, but since realizing I have a gluten-sensitivity, I had to give them up. Now I get to enjoy my favorite Asian food and red container too!

Have you done the 21-Day Fix? Do you have a recipe or go-to meal? I’d love to hear about it below.

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Sausage and Vegetable Casserole

I apparently have two speeds when it comes to this blog, over productive and complete slacker. I truly apologize for that.

It’s been a crazy few weeks. Between snow storms, everyday tasks and studying for my certification, I’ve been highly overwhelmed and stressed. When I get that way, I try to remove things from plate that aren’t essential to day to day living, so blogging tends to take a back burner, which I hate, because I enjoy doing it.

With that, I’ve still been in the kitchen and sticking with clean eating (with the exception of the Papa John’s Pizza and the burger I had while at Super Bowl Boulevard the other day – more on that soon) and I have a new recipe to share with you!

I found the inspiration for it on Pinterest of course. It’s more like a crustless quiche than a casserole but I’ve never made a quiche so I can’t say for sure, therefore we shall call it a casserole.

Sausage and Vegetable Casserole

Sausage and Vegetable CasseroleIngredients:
1lb Italian sweet sausage (you can use hot if you prefer)
¾ lb broccoli florets (about 4 cups)
2 medium zucchini, sliced into ¼-inch thick rounds
½ medium onion, finely chopped
1 small pepper (any color), chopped
1 tablespoon olive oil
¾ teaspoon fine grain sea salt, divided
¼ teaspoon ground black pepper
A pinch of red pepper flakes
3 free-range organic eggs
½ cup milk (you can use non dairy)
A handful of fresh basil, chopped
A pinch ground nutmeg
3 tablespoons grated Parmesan cheese

Directions:
1. Preheat oven to 350°F.
2. Place sausage on a baking sheet and roast for about 30 mins (Turn them halfway through cooking. Slice into 1/4 round pieces, like the zucchini)
3. Grease an 8×8-inch baking dish and set aside.
4. Heat the olive oil in a large skillet over medium-high heat. Add onions and a pinch of salt and saute for about 2 to 3 minutes until translucent. Add broccoli florets, zucchini, pepper, black pepper, ½ teaspoon of salt, red pepper flakes and about ¼ cup of water.
5. Cover with a lid and cook for about 15 to 20 minutes stirring often. The vegetables should brown a bit and must be thoroughly cooked, but still retain some of their crunchiness. Turn off the heat and let cool for 5 minutes.
6. In a large bowl whisk eggs, milk, ¼ tsp of salt and nutmeg for a couple of minutes until fluffy. Add chopped basil and stir to combine.
7. Add the sausage and vegetables to baking dish and spread them on an even layer. With the back of a spoon press them down gently.
8. Pour the egg mixture over the vegetables and sprinkle with Parmesan cheese (if desired).
9. Bake in the oven for about 30 minutes, until a skewer inserted into the center comes out clean.

This was a quick a simple recipe to make. You could add any vegetables you have on hand to it and you could even use chicken if you prefer. I was craving sausage and peppers but I didn’t want to have bread or pasta, so this worked out perfect.

I haven’t tried too many new recipes lately. Since I’ve been so pressed for time, I’ve been sticking with what I know and keeping meals very simple.

If you have tried any new recipes that you loved, please send me a link to them! I’m always looking to try new things.

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