Kettlebell Country Girl

Wellness – Nutrition – Functional Training with a little bit of country charm

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A couple of months ago I found this recipe on (htt

A couple of months ago I found this recipe on (http://www.gimmesomeoven.com/no-bake-energy-bites/) and tried my own version adding 1/4 of pecans and cranberries, and reducing the sugar by half. You can have them as a snack, before a workout or as a post-workout snack. I brought them to my studio (for tasting purposes) and everybody loved them (this was before the COVID).
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These no bake energy bites are super easy to make, made with healthier ingredients, and they taste like no bake cookies. You can make them very easily only with 3 basic ingredients: oatmeal, peanut butter and honey and add whatever you like. Make sure to keep the ratio of the oats, butter and sugar the same.
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Ingredients:
• 1 cup (dry) oatmeal (I used old-fashioned rolled oats)
• 1/2 cup toasted coconut flakes
• 1/2 cup almond or peanut butter
• 1/2 cup ground flax seed
• 1/2 cup chocolate chips
• 1/4 cup honey or agave nectar
• 1/4 cup chopped pecans
• 1/4 cup chopped cranberries
• 1 tablespoon chia seeds
• 1 teaspoon vanilla extract
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Directions:
1. Stir all ingredients together in a medium bowl until thoroughly mixed, rolled into balls about 1” diameter, chill in the refrigerator for at least one hour before served. Perfect for a healthy snack or a post-workout quick bite. Enjoy!
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#afternoonsnack #healthysnackideas #healthysnacking #weightlossrecipes #wellnessstudiom #kettlebellcountrygirl #personaltrainingstudio #personaltrainingonline #yummy😋😋 #strengthtrainingforwomen #strengthtrainingformen #delicious😋 #foodislife❤️ #foodismedicine #fitover55💪👊 #fitover40 #fitover50 #fitover60 #summitnj #chathamnj #shorthillsnj #newprovidencenj #morriscountynj #saturdayvibes✨ #weekendishere

Attention!!! Attention!!! Special edition cardio c

Attention!!! Attention!!!
Special edition cardio conditioning (for those who have day off and need to burn extra calories) tomorrow morning Friday February 26th via my Wellness Studio M YouTube channel (link attached below) live streaming cardio conditioning at 9 am EST. Make sure you have a mat, towel and water ready. See you all then!!! Your coach, Maria
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https://www.youtube.com/user/WellnessStudioM
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It’s never too late to start practicing and be awesome!
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Throwback Thursday 6 years ago at our WSM location in Summit NJ. I miss everybody ❤️
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#cardiocircuit #wellnessstudiom #kettlebellcountrygirl #personaltrainingstudio #fitnessstudio #fitover50 #fitover40 #fitover60 #fitwomen #fitmom #fitmen #millburnnj #springfieldnj #summitnj #shorthillsnj #morriscountynj #strengthtraining #coreworkout #keepmovingfoward #nevergiveup #coronavirusgoaway #keepgrinding #stayfocus #onlinegrouptraining #homeexercises💪🏻 #youtubelive #yogastretch #cardioconditioning #weightlossexercise

Growing up on a farm we had our own organic onions

Growing up on a farm we had our own organic onions and ate whenever we could. My taste 👅 and diet changed a lot and slowly I am starting eat onions 🧅 and garlic 🧄 again.
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Did you know that onions 🧅 are good for you 😊
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Packed With Nutrients. Onions 🧅 are nutrient-dense, meaning they're low in calories but high in vitamins and minerals.
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Onions 🧅 may benefit heart ❤️ health.
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Onions 🧅 are loaded with antioxidants
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Onions 🧅 contain cancer fighting compounds
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Onions 🧅 help control Blood Sugar
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Onions 🧅 may boost your bones 🦴 density
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Onions 🧅 also have antibacterial properties and may boost digestive health ❤️
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Eat your onions 🧅 just don’t cry 😭
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Chicken 🐓 skillet 🍳 mushrooms 🍄 onions 🧅 recipe on my blog and YouTube channel. Also, link attached below. Copy and paste into your browser and make this yummy dish with me.
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http://www.kettlebellcountrygirl.com/eating-healthy/chicken-skillet-with-mushrooms-onions-and-parmesan/
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#wednesdaydinner #humpdayvibes #wednesdaymood #wellnessstudiom #kettlebellcountrygirl #eatonions #foodislovefoodislife #personaltrainingstudio #personaltrainingonline #yumyumyum #strengthtrainingforwomen #strengthtrainingformen #cardioconditioning #deliciousandnutritious #movementismedicine #fitover55💪👊 #fitover40 #fitover50 #fitover60 #chathamnj #summitnj #shorthillsnj #newprovidencenj #morriscountynj #weightlossrecipes #njfitness #bonedensity #antioxidantrich

WSM partnered with the The Adult School in Chatham

WSM partnered with the The Adult School in Chatham, Madison and Florham Park in NJ and offering 8 week “Body in Balance” chair 🪑 workout for anyone who needs to improve their cardio, balance, coordination, build strength and exercises from home. This is a live streaming via Zoom program starting tomorrow Tuesday February 23rd at 11 am. Contact the adult school (link to the website attached below) or DM for more information. See you tomorrow Tuesday at 11 am!!!
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https://www.theadultschool.org
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Email
tasinfo@theadultschool.org
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Phone
973-443-9222
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#olderadultfitness #zoomexercise #wellnessstudiom #kettlebellcountrygirl #personaltrainingstudio #personaltrainingonline #strengthtrainingforwomen #strengthtrainingformen #cardioconditioning #adultfitness #fitover50 #fitover40 #fitover60 #fitover50women #chairexercise #movementmedicine #foodmedicine #chathamnj #shorthillsnj #summitnj #madisonnj #newprovidencenj #morriscountynj #balanceexercise #coreexercises #coordinationtraining #mondaymonday #madisonnj #florhamparknj

Happy Sunday My Friends!!! • • I am taking a

Happy Sunday My Friends!!!
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I am taking a day off from the studio all dressed up and visiting @summitdowntown
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Coat by @kennethcole shoes by @stevemadden_shorthills hat by @albaboutique gloves and jeans by @bananarepublic
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@triciasammarone at @patricia.sammarone thank you so much for all your help with shopping 🙏 I feel beautiful 🤩
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#summitdowntown #sundayfunday☀️ #sundayfunday😎 #weekendvibes😎 #wellnessstudiom #kettlebellcountrygirl #personaltrainingstudio #personaltrainingonline #sundaybrunchday #strengthtrainingforwomen #strengthtrainingformen #cardioconditioning #sundayfashion #fitover50 #fitover60 #fitover50women #foodmedicine #foodislife❤️ #movementismedicine #chathamnj #summitnj #shorthillsnj #newprovidencenj #morriscountynj #fundaysunday

Sunday brunch: gluten free oatmeal 🌾 flax seed

Sunday brunch: gluten free oatmeal 🌾 flax seed 🌾 hemp seeds 🌾 banana 🍌 waffles 🧇 with a side of sliced banana 🍌 toasted pecans touch of maple syrup 🍁 and fresh blueberries 🫐. Of course we can’t forget my favorite beverage hot tea ☕️. Enjoy this beautiful Sunday my friends and remember keep on moving 🌞.
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To make this waffles you need: one ☝️ egg 🥚 one ☝️ banana 🍌 1/2 cup of gluten free oatmeal 🌾 1/4 cup of flaxseed and 2 spoons of hemp seeds 🌾. Blend, mix and bake for a couple of minutes till golden brown. You should have 2 big waffles or 4-6 mini ones. Serve with your favorite fruits and nuts. Enjoy 😊
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#sundaybrunchday #sundaybaking #sundayfunday☀️ #yummybrunch #healthybrunch #glutenfreerecipes #weightlossrecipes #wellnessstudiom #kettlebellcountrygirl #yumyumyum #personaltrainingstudio #personaltrainingonline #deliciouswaffles #strengthtrainingforwomen #strengthtrainingformen #fitover55💪👊 #fitover60 #fitover50 #foodislife❤️ #foodismedicine #movementismedicine #chathamnj #summitnj #shorthillsnj #newprovidencenj #morriscountynj

Wednesday lunch: salmon burger with avocado 🥑 c

Wednesday lunch: salmon burger with avocado 🥑 cucumber 🥒 tomato 🍅 and dill 🍃 served on a lettuce 🥬 Delicious 😋 and healthy ❤️.
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I got the burgers prepared @kingsfoodmarket but I am determined to do my own next time.
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Do you have a favorite salmon burger recipe that you can share?
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Happy Wednesday My Friends and remember keep on moving!!!
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#wednesdaylunch #happyhumpday🐫 #ashwednesday2021 #wellnessstudiom #kettlebellcountrygirl #personaltrainingstudio #personaltrainingonline #yummyburger #deliciousandnutritious #strengthtrainingforwomen #strengthtrainingformen #cardioconditioning #weightlossrecipes #weightlossrecipe #fitover50 #fitover60 #fitover #chathamnj #summitnj #shorthillsnj #newprovidencenj #morriscountynj #foodismedicine #movementismedicine #nutritiontips #lunchidea #fishrecipes #foodismedicine❤️

There are no alternatives for your physical health

There are no alternatives for your physical health! There is no magic pill that you could take! There is no invention that could do it for you! You must move a little every day! Any chance you get! No excuses!
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By moving, you are strengthening your muscles, which improves stability, balance, and coordination. Don't forget, stretching helps maintain your muscle health as well. BONES: Movement helps build more durable, denser bones.
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Start with simple walk every day 10 minutes add next week to 20 minutes. Incorporate strength training (keep it simple; upper and lovey body, don’t forget core exercises: bridges, bird dogs and dead bugs), stretch every day a little. And your body will get stronger! You will feel lighter and younger! You got this! You can do it!
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#mondaymonday #mondayinspiration #wellnessstudiom #kettlebellcountrygirl #personaltrainingstudio #personaltrainingonline #sttengthtrainingforwomen #strengthtrainingformen #cardioconditioning #coreexercises #balanceexercise #fitover50 #fitover60 #fitover60 #movementismedicine #foodismedicine #chathamnj #summitnj #shorthillsnj #newprovidencenj #morriscountynj #strongwoman #weightlossexercises #workouttips #movementmonday

Happy Valentine’s Day My Friends! • • I hav

Happy Valentine’s Day My Friends!
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I have made chocolate dipped strawberries before but this time I decided to enhance them and add a little dressing. With my new decorating tool from @crateandbarrel , I was able to make white lines on the dark already dipped chocolate strawberries. For the dark chocolate I used the “Dolci Frutta” hard chocolate shell and for the white I used “Dolci Frutta” Greek Yogurt hard shells.
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Ingredients

20 mid size strawberries

8 oz of dark chocolate

2-4 oz of Greek Yogurt hard shells.

Extra decoration: Candy Cupcakes (Happy Hearts)
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Directions
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Wash and completely dry strawberries (keep the green leaves).
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Melt the chocolate in a glass dish in the microwave on high power for 60 seconds. Next, remove and stir and microwave for additional 10 seconds. Check if the chocolate is melted and don’t overheat. Allow the chocolate to cool slightly to thicken.
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Holding the strawberry by the stem, dip the bottom half of each strawberry in the melted chocolate. Twist the strawberry so that the chocolate forms a “tail” at the end. Set strawberries on the parchment paper. Repeat with the remaining strawberries.
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To add the white lines, you will need to repeat the same melting process with the white chocolate and you will need a tool to make these lines.
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Put them on a plate and decorate if desired. Enjoy!
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#valentinesday2021 #happyvalentinesday❤️ #saturdayevening #weekendishere #yummydessert #wellnessstudiom #kettlebellcountrygirl #deliciousdesserts #personaltrainingstudio #personaltrainingonline #strengthtrainingforwomen #strengthtrainingformen #strawberriesdippedinchocolate #weightlossrecipes #fitover50 #fitover60 #fitover50women #chathamnj #summitnj #shorthillsnj #newprovidencenj #foodismedicine #movementismedicine #morriscountynj #saturdaymood🌸

This was our first live streaming cardio condition

This was our first live streaming cardio conditioning workout via our WSM YouTube channel (it was Tuesday March 17, 2020 the second day after the lockdown). Little did I know that this workout will be one of the best cardio conditioning workouts for our members.
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11 months later we are still here doing the impossible and going live twice a week for now but.......
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We are adding new virtual cardio conditioning session starting March 5th every Friday at 9 am.
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This is a 45 minutes total body (warm up cardio core and stretch) workout. All levels welcome!!! Yes! You can join!
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DM me for more information. Maybe I can help!
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Huge shout out to @mnowu8 Meredith you are awesome 💪🙏👏👍😊❤️
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#virtualtraining #virtualworkout #homeworkouts_4u #fridayworkout #wellnessstudiom #kettlebellcountrygirl #personaltrainingstudio #personaltrainingonline #strengthtrainingforwomen #strengthtrainingformen #cardioconditioning #fitover55💪👊 #fitover50 #fitover60 #fitover40 #weightlossworkout #chathamnj #summitnj #shorthillsnj #newprovidencenj #morriscountynj #weekendishere #fridaymoods #homeexercises

I love kefir!!! I grew up on a farm drinking kefir

I love kefir!!! I grew up on a farm drinking kefir daily fresh organic with no chemicals. But here I have to settle for @lifewaykefir
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Did you know that Kefir boasts strong probiotic properties, containing over 30 strains of bacteria and yeasts, which can help with gut health and therefore for many it can help to improve digestion. Well known as a superfood, Kefir contains probiotics and fibre, which are both known to contribute toward a healthy gut.
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Kefir also contains lots of Calcium, Phosphorus, Vitamin B12 &B2, Magnesium and Vitamin D.
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Next time you go shopping get yourself kefir and add to your daily diet. Your belly will be happy 😊
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#tuesdaybreakfast #yummysnack #delicioussnack #kefirmilk #wellnessstudiom #kettlebellcountrygirl #personaltrainingstudio #personaltrainingonline #yummy😋😋 #strengthtrainingforwomen #strengthtrainingformen #healthysnackideas #weightlossrecipes #fitover50 #fitover60 #fitover50women #chathamnj #summitnj #shorthillsnj #newprovidencenj #morriscountynj #foodismedicine #movementismedicine #tuesdaymood #cookingvideos

It’s Saturday February 6th almost 9 pm and I am

It’s Saturday February 6th almost 9 pm and I am still at the studio finishing my strength training and going home soon to relax a little. Have a wonderful weekend my friends and remember keep on moving!
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#saturdayworkout #weekendishere #saturdaymood✌️ #saturdayvibes✨ #wellnessstudiom #kettlebellcountrygirl #personaltrainingstudio #personaltrainingonline #strengthtrainingforwomen #strengthtrainingformen #buttworkouts #legsexercise #fitover50 #fitover60 #fitover50women #movementismedicine #foodismedicine #summitnj #chathamnj #shorthillsnj #newprovidencenj #morriscountynj #functionalfitnesstraining #squatsbooty #weekendworkout

These yummy blueberry 🫐 ricotta cheese pancakes

These yummy blueberry 🫐 ricotta cheese pancakes 🥞 make me happy 😊
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Ingredients
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1 Cup White whole wheat flour

1/4 Cup Granulated sugar

1/2 tsp Salt

1 Tbsp Baking powder

1/2 tsp Pure vanilla extract

3 Eggs

1 Cup Part Skim Ricotta cheese

2 Tbsp Extra Virgin Olive Oil

2 Tbsp Melted Butter

1 Cup fresh Blueberries
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*Original recipe calls for 4 eggs but I added only 3 and substitute with 1 Tbsp olive oil
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*I tried this recipe with only olive oil but last time I splurged and made with 2 Tbsp Extra Virgin Olive Oil and 2 Tbsp Melted Butter.
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Mix the flour, sugar, salt and baking powder together into a medium size bowl and put aside.
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In a medium bowl, mix eggs well, add ricotta cheese, vanilla extract, olive oil with melted butter.
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Add the flour mixture into the ricotta mixture and mix together. Gently fold in fresh blueberries.
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Cook on a medium heat pancakes griddle for 6-8 minute each side
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or until golden brown and the edges begin to firm up.
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Top with syrup and fresh berries and enjoy!
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#weekendbrunch #pancakes🥞 #yummypancakes #wellnessstudiom #kettlebellcountrygirl #yummy😋😋 #deliciousbreakfast #personaltrainingstudio #personaltrainingonline #weekendishere #strengthtrainingforwomen #strengthtrainingformen #cardioconditioning #fitover50 #fitover60 #fitover50women #chathamnj #summitnj #shorthillsnj #newprovidencenj #morriscountynj #foodismedicine #weightlossrecipes #movementismedicine

I am all dressed up and no place to go! • • H

I am all dressed up and no place to go!
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Happy Friday my friends and remember keep on moving!!!
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Parade @thefarmatgreenvillage
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#fridaymood😎 #fridayevening #weekendishere #wellnessstudiom #kettlebellcountrygirl #fashionblogger #personaltrainingstudio #personaltrainingonline #strengthtrainingforwomen #strengthtrainingformen #cardioconditioning #fitover55💪👊 #fitness #fitover60 #fitover50women #foodismedicine #movementismedicine #chathamnj #summitnj #shorthillsnj #newprovidencenj #morriscountynj #keepmovingforward➡️ #liveyourbestlife #fridaythoughts

Awesome stretch for you after a long day of snow s

Awesome stretch for you after a long day of snow shoveling!
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For best results hold each side for at least 20 seconds!
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#happyhumpday🐫 #happywednesday😊 #wednesdaymood #wellnessstudiom #kettlebellcountrygirl #eveningstretch #strengthtrainingforwomen #strengthtrainingformen #personaltrainingstudio #personaltrainingonline #yogatime🙏 #stretchtime #fitover50 #fitover60 #fitover50women #foodismedicine #movementismedicine #mobilityexercises #chathamnj #summitnj #shorthillsnj #newprovidencenj #morriscountynj #happyandfit #newjerseyfit #wednesdayevening

I just made these yummy banana 🍌 peanut 🥜 bu

I just made these yummy banana 🍌 peanut 🥜 butter 🧈 blueberry 🫐 muffins 🤤
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To make these yummy muffins you will need the following:
🔅1 large banana
🔅1 large egg
🔅 4 tablespoons peanut/almond butter
🔅 4 tablespoons of honey or maple syrup
🔅 ½ cup of plant based milk (you can use regular milk too)
🔅 ½ cup of oatmeal
🔅 1 cup of flour (you can use gluten free)
🔅 1 teaspoon of baking powder
🔅 1 teaspoon of baking soda
🔅 2 spoons of lemon juice (optional)
🔅 ½ cup of fresh or frozen blueberries (optional)
🔅 1/4cup of chopped pecans or walnuts (optional)
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Preheat the oven to 350º. First crush the banana, add the egg, 4 tablespoons of peanut butter, 4 tablespoons of honey, ½ cup of milk, and 2 tablespoons of lemon juice and mix everything together. Add oats, flour with baking powder and baking soda, mix some more, add blueberries and nuts and gently mix together to combine.
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Fill 12 regular muffin cups (36 mini muffin cups) right to the top, sprinkle with more chopped nuts if desired and bake: mini muffins 20-25 minutes and regular muffins 25 -30 minutes. Enjoy!
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#tuesdaybaking #tuesdaymood #wellnessstudiom #kettlebellcountrygirl #bananamuffins #personaltrainingstudio #personaltrainingonline #yummymuffins #strengthtrainingforwomen #strengthtrainingformen #weightlossrecipes #fitover40 #fitover50 #fitover60 #fitover50women #foodismedicine #movementismedicine #chathamnj #summitnj #shorthillsnj #newprovidencenj #morriscountynj #olderadults #olderadultfitness #bakingtime #tuesdaybaking #healthybreakfastideas

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