Category Archives: Healthy foods

Meal Mondays: Sticky Bourbon Chicken

Sticky Bourbon Chicken by Pinch of Yum

I was stalking …ahem looking at some food sites and found this recipe on Pinch of Yum.  Pinch of Yum has a delectable food site with recipes that will make your mouth water.  This dish in particular looked so delectable I just had to try it myself.  The name alone sounds delectable and I am always searching for new recipes to serve to my picky family and this one looked like the perfect candidate.  I used to make a bourbon chicken for my husband back when we were dating and I honestly can’t find it any more.

Try this one on for size and let me know how your family likes it.


  • 1½ lbs. chicken thighs (I used boneless skinless – delish!)
  • ½ cup low sodium soy sauce
  • ¼ cup oil
  • ¼ cup vinegar
  • ¼ cup bourbon
  • ¼ cup brown sugar
  • 1 tablespoon crushed or sliced ginger (fresh, not dried)
  • 4 cloves crushed garlic
  • 4-5 green onions, cut into thirds or sliced
  • 1 cup uncooked basmati rice
  1. THE NIGHT BEFORE: Combine the soy sauce, oil, vinegar, bourbon, and brown sugar in a bowl. Whisk until combined. Place the chicken in a baking dish with lid and pour the sauce over the chicken. Toss in the ginger, garlic, and half of the green onions. Cover and marinate overnight (or for as many hours as you have before baking).
  2. THE DAY OF: Preheat the oven to 350 degrees. Uncover the chicken and place in greased baking dish with some of the marinade.  
  3. Bake for 45 minutes, basting the chicken with the sauce periodically and/or turning the pieces over to get them baking in the sauce on both sides.
  4. Cook the rice according to package directions.
  5. When the chicken is done, turn the oven temperature to broil and bake for an additional 5-10 minutes to get a nice, browned exterior on the chicken. Be sure to watch it so it doesn’t burn.
  6. Remove and serve whole or cut, with extra sauce and scallions.
  7. Serve over the rice


I definitely give this dish a 9 out of 10 stars.  It was so yum.  My husband took it to work and was truly enjoying it.  This was definitely a winner.

 Do you plan to try this recipe?

Meal Mondays: Panera Bread Greek Salad with Shrimp Review


Panera Bread Greek Salad with Shrimp

Since I’m participating in my own Cinch an Inch challenge I have been working very hard to rethink my food choices especially when I eat out.  Now let me explain – this past week was my birthday so I ate out almost every day.  If it wasn’t lunch then it was for dinner and more lunch and dinner.  I mean I did go a bit overboard but I was happy the Lord let me see another year.

With that said I figured I would use this weekend to get right back on track.  My blogging sister in crime Sheila Simmons of The Frugal Exerciser gave me a Panera Bread gift card as a birthday present and Saturday was the day I figured I would use it.  I had been running around visiting open houses for summer camps, driving here and driving there and I was starving.  I have always heard of Panera Bread’s delicious lunch food items such as their salads so I decided to stop in with my gift card and give it a try.

I normally go in there for breakfast food so I had to get acclimated to the lunch menu.  Since there was a long line at the store in Pikesville, MD I had more than enough time to review the menu to figure out what I wanted to order.  My eyes spotted Greek salad and I then saw shrimp and my decision was made.  I love Greek salad especially with nice plump shrimp.

Cost:  approx. $9.99 for a full (whole) salad

Ingredients:  Romaine lettuce, vine-ripened tomatoes, feta, pepperoncini, red onions, kalamata olives and pepper tossed in our Greek dressing then topped with shrimp.

Serving size:  16 oz – contains milk, shellfish and soy

Nutritional value:  Calories:  460 calories (220 from dressing), calories from fat:  300, total fat:  33 grams, saturated fat:  8 grams, cholesterol:  215 mg, sodium:  1,380 mg, carbohydrates:  13 grams, dietary fiber:  4 grams, sugar:  4 grams, protein:  30 grams, Vitamin A: 60% DV, Vitamin C:  50% DV, Calcium:  20% DV, Iron:  15% DV

Review:   It was packaged in a recyclable paper container and was easy to open.  The lettuce was covered with Greek dressing but 2 more 1 ounce dressing containers were also included.  The lettuce was crunchy, fresh and not wilted.  It definitely taste as if it was already pre-packaged because the shrimp was cold and sliced in half lengthwise.  Not sure why I was hoping the shrimp would be hot off the grill but it wasn’t.

There were about 8 or so medium sized shrimp in the entire salad and the taste was pretty bland.  The dressing made the salad in my opinion.  The red onions were bomb but I love read onions.  There wasn’t too much or too little.  It looked as if they quartered some roma tomatoes as well but I skipped those.  I wasn’t in a tomato mood.

For the price, I think the salad could have been bigger and included more shrimp.  Also about one hour later I was hungry again.  I know it was “just” a salad but it had protein in it and it cost $10 bucks (once you include tax).  

I would rate this a 5 out of 10 stars.  Only because the shrimp was pre-cooked or at least tasted that way, they were only medium, there was only about 8 and it did not fill me up.

What have you eaten at Panera Bread lately?  What is your favorite dish?

How to Fuel Post Workout

I know for me, I have been a bit confused as to what and when to fuel up after a workout.  I keep hearing it is important but never quite understood why.  Click on this infographic to read all about how, when and what to fuel your body with post workout.  We are all in it together so let’s learn together as well.




Trader Joe’s Green Grocery Haul

Trader Joe's Grocery Haul

I went to Trader Joe’s on Saturday, March 8th and had to hold myself back from going hog wild.  I enjoy perusing their aisles because you always find interesting things there like their habanero soft taco shells.  FIYAH!!!!  Literally and figuratively.  They are so good with refried beans!

I had a good time there and highly recommend everything I bought to you.  Check it out.

Raw almond butter (creamy)

Raw Creamy Almond Butter

This is excellent with apples, in smoothies or alone.  It is simply fresh and delicious!  This delicious treat has some pretty good health benefits to boot such as:

  1. Rich in monosaturated fat which is good for the heart
  2. Helps to lower blood pressure
  3. Controls blood sugar
  4. Rich in antioxidants
  5. Helps with weight management

There’s not much about this NOT to love!

Organic Tuscan kale

Dino kale

I sautéed this baby with some sliced red onions and a little bit of olive oil.  To die for!  It was very crisp and fresh.  This is a nutrition powerhouse too.

  1. It is low in calories
  2. High in the nutrients factor
  3. High in iron
  4. High in calcium, Vitamin K, A, C,  flavonoids and carotenoids.

Have you ever made kale chips?  This bag will have you chomping on them all night long.

Green Cruciferous Crunch Collection (with kale, brussels sprouts, broccoli, and cabbage)

Mixed Greens

Plan to sautee these with onions in olive oil.

I haven’t tasted this yet but I plan to prepare this by sautéing in a pan with a little bit of sesame oil which will give it a nice nutty flavor.  This is just a green bounty of goodness.

Grape tomatoes

Mini grape tomatoes

Not green I know but these looked so plump and juicy they found their way in my cart.  These will be perfect in a salad or tacos.  These are an outstanding source for lycopene and have a high antioxidant content (helps to slow the aging process ladies).  These puppies are also excellent for maintaining a healthy heart.  I can’t get enough of these.

Frozen Stir Fry Vegetables

Stir fry vegetables

I have prepared this before and it is awesome!  Once cooked, doesn’t taste “frozen” and is excellent with a protein such as chicken or shrimp.  This is definitely one of my favorites as it is quick and easy to make yet nutritious.  This is always a hit with the family.

So there you have it, my haul from Trader Joe’s and it all came in under $21 bucks!!!

What is your favorite grocery store?  What is your favorite item to purchase from there?


Meal Mondays: Tomato Basil Pasta

I’m  not Italian but I must admit – I PUT MY FOOT up in this dish.  This is an excellent side dish to any Italian meal such as chicken parmesan for example.  I found this on Facebook in Simply The Best You private group and then shared it.  It appears it was originally from the website Apron Strings.  I decided to try it for myself and let me say the photo does not do it justice!  Even my picky eaters gave it a thumbs UP!

Tomato Basil Pasta


  • 12 ounces pasta (I used Linguine) – I used thick spaghetti.
  • 1 can (15 ounces) diced tomatoes with liquid ( I used zesty red pepper flavor)
  • 1 large sweet onion, cut in julienne strips
  • 4 cloves garlic, thinly sliced (I crushed mine)
  • 1/2 teaspoon red pepper flakes
  • 2 teaspoons dried oregano leaves
  • 2 large sprigs basil, chopped (I used 2 dried bay leaves)
  • 4 1/2 cups vegetable broth (regular broth and NOT low sodium)
  • 2 tablespoons extra virgin olive oil
  • Parmesan cheese for garnish (I skipped this)


Place pasta, tomatoes, onion, garlic, basil, in a large stock pot. Pour in vegetable broth. Sprinkle on top the pepper flakes and oregano. Drizzle top with oil.  Cover pot and bring to a boil. Reduce to a low simmer and keep covered and cook for about 10 minutes, stirring every 2 minutes or so. Cook until almost all liquid has evaporated – I left about an inch of liquid in the bottom of the pot – but you can reduce as desired.  Season to taste with salt and pepper , stirring pasta several times to distribute the liquid in the bottom of the pot. Serve garnished with Parmesan cheese.

Do you plan to try this recipe?

Meal Mondays: Shrimp and Broccoli Stir Fry


I reposted this on our Facebook Fan Page and it was a big HIT!  It’s from Mel’s Kitchen Cafe and a total scrumptious recipe.  I decided to try it for myself on my family and received thumbs up all around.  This was very easy to make so please try it out and let me know what you think.


    • 1 tablespoon vegetable, canola or coconut oil
    • 3-4 cups bite-size broccoli florets
    • 2 cloves garlic, finely minced or pressed


    • 1/2 cup chicken or vegetable broth
    • 4 teaspoons low-sodium soy sauce
    • 1 tablespoon Thai sweet chili sauce (see note)
    • 2 teaspoons sesame oil
    • 2 teaspoons cornstarch

For serving:


  1. In a large 12-inch nonstick skillet, heat the oil over medium to medium-high heat until hot and rippling. If using meat, add it now and stir-fry until cooked through. Remove the meat to a plate.
  2. Add the broccoli to the hot skillet (you may need to add another teaspoon or so of oil if the skillet is completely dry) and cook, stirring often, until the broccoli has turned bright green and is lightly browned, 7-9 minutes. It won’t cook much more after this so it should be crisp-tender. I like a bit of bite to the broccoli but if you want it more tender, add on a few minutes cooking time.
  3. Stir in the garlic and cook over medium to medium-high heat, stirring, for a minute or so.
  4. Whisk together all the sauce ingredients and pour over the broccoli. Add the meat if you cooked it in step 1. Stir the ingredients together until well coated with the sauce and simmer for 1-2 minutes. Add additional salt and pepper to taste if needed.
  5. Serve immediately over hot, cooked rice.
  6. Voila delicious broccoli and shrimp stir fry the family will love!


Meal Mondays: Juice and Smoothie Recipes

We so love drinking fresh juice and smoothies that we wanted to put together this collection to share with all of you. Try them and leave us a comment and let us know what you think.

Click on whichever one you want to try, make it, tag us @Femmefitalefitclub and let us know how you like it.

Green Smoothie Basics

Here at Femme Fitale Fit Club we LOVE drinking green smoothies.  They are healthy, tasty and yeah, we like the color too.  Every once in a while my mornings are a whirlwind and I am unable to cook my 3 egg whites, turkey bacon, etc. so I have to rely on my trusty green smoothie.

I don’t make it complicated to make it delicious.  I haven’t been able to convince my young children to embark on this flavor extravaganza but I am determined to make a convert of them yet.  My husband is all on board and expects them now.  Ha!  I use my Vitamix blender to make my delicious smooth smoothies!  I need a device that is going to take a licking because I literally use my blender about 6 out of 7 days of the week.  It has to be high-powered because before I purchased this one I ran through and burned out about 3 other blenders.

If you are on the fence about trying green smoothies, let me just say they taste better than they look.  I typically use an unsweetened almond milk for my base vs. fruit juice.  I find fruit juice makes it too sweet.  I also typically use either baby spinach or kale in my smoothies.  I try to rotate them just to get a variety of vitamins and minerals but those are my basic greens that make my smoothie green.  I wanted to share with you an infographic I found which helps to simplify the basics of creating your OWN green smoothies!

This is a basic blueprint but you can get creative!


Try it for yourself and leave us a comment on what you made and what you thought of it.

FFFC No-Bake Energy Bars


The inspiration

My friends, I found this delicious recipe on Facebook, made a few tweaks to the recipe and it came out DELICIOUS!!!  I ate these every day in the afternoon at work as a pick-me-up!  They are GOOOOD!  These are easy to make and you most likely have these ingredients in your pantry.


1 cup dry oatmeal

2/3 cup toasted coconut flakes

1/2 cup all natural peanut butter

1/2 cup wheat germ

1/2 cup chocolate chips (I would use dark chocolate chunks next time)

1/3 cup raw honey

1 tsp vanilla


Stir all ingredients together until thoroughly mixed.  Grease bar pan with extra virgin coconut oil.  Pour ingredients into bar pan and cover with plastic wrap.  Set in the refrigerator for at least 2 hours to set.  Once thoroughly chilled cut into nice-size bars.  ENJOY!


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It’s Not Easy Being Green

Kermit The Frog sang this lamentation because he felt his life was hard.  I have been busy posting green smoothie and juice photos on Instagram, Facebook and Twitter and I have had folks walk up to me and tell me they look GROSS!  They say the green smoothies look like green sludge and can’t imagine drinking it.  They observe the color and can’t get past it.  Whether the color is BRIGHT green, army green or light green.  Doesn’t matter.  They can’t get past it.

It sure isn’t easy being green but let me say these green concoctions are DELICIOUS, nutritious and gives you energy!!!!!  I am not telling a tale.  They are chock full of goodness.  I think what folks can’t get over is they associate green with perhaps GRASS and think the drink will taste like they are drinking it blade by blade.  I also think folks are so accustomed to eating and drinking “sweet” drinks like sweet tea, loading their coffee with sweeteners and eating their heart’s content of desserts (i.e. cake, ice cream, etc.) their taste buds just aren’t accustomed to the green “sweetness” which is an adjustment but a heart-healthy one.

I make my smoothies and juices with about 1/2 veggies and 1/2 fruit of all kinds.  I add pineapple, apples, pears, grapes, mango, strawberries, etc. and that definitely makes the fruit overpower the smoothie or juice.  Not a bad overpowering but the kind where you can’t taste the spinach at all.  You WILL feel like Popeye afterwards (all strong and full of life) but it won’t taste you like downed 2 gallons of leafy spinach.  Not that I don’t think that would taste awesome – but I recognize that for some, they have to take baby steps into this arena.

And honestly – I am not all the way there yet.  I have YET to make an all veggie smoothie or juice!  I always manage to throw a kiwi fruit or green apple up in the joint.  It’s a process and I recognize that.  But if you open yourself up just a wee bit, get over the color and focus on the taste and the freshness of the LIVE fruits and veggies you are putting into your body – you my dear sirs and madams will be CONVERTS!


Smoothies retain and contain the pulp where juices do not.  Both contain high nutritional value.  One has fiber (smoothie) and one extracts the juice from the fiber.  There are many resources on the net promoting these fabulous high vitamin and mineral libations so do a search, check them out – give them a try and don’t discriminate just because they are green.  You never know – you might like the chlorophyll so much your body starts craving it and can’t get enough.

IMG_0413This little concoction was inspired by Juice Generation.  It is a  juice (I do leave a little pulp in there to thicken it a bit) with pineapple, 2 green apples, 2 Anjou pears, 4 kiwi fruit, kale, organic baby spinach and about 10 mint leaves.  I like to call this one my Green Refresher because it leaves your mouth feeling so Fresh And So Clean and your body feeling revived.  Don’t take my word for it – try it for yourself.

IMG_0412This is the typical frozen fruit mix I add to my smoothie mixes.  Only about 3 fistfuls for good measure.  If I feel I need some more potassium I will throw in 1/2 a banana.  Sometimes I get leg or foot cramps so I have to add that wee bit of extra oomphf.

It’s not easy being green because many folks do not think they like the taste of green food but don’t discriminate and diversify the color of your food as well as your palate.  Ya never know, you may be on to “green”er pastures.

Be well my friends and leave a comment if you have joined the Green revolution in ways you never imagined.

Femme Fitale Fit Club

Motivating you to Firm, Fit and Fabulous!

Have fun with us online at

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