Hi, friends! If you were like most of us yesterday you probably enjoyed some brats, burgers, beers, or other not-so-healthy-yet-oh-so-delicious foods celebrating the holiday. That's why today is the perfect day to shift gears and start thinking HEALTHY recipes again! Today we are officially announcing that we are making a CFR COOKBOOK! ! So now we need YOUR HELP and RECIPES! We are looking for recipes of all shapes and sizes: breakfast items, snacks, protein shakes, main dishes, side dishes, salad dressings, beverages, healthier condiments, lightened-up desserts, the list goes on! Really any healthy recipe that you enjoy and that helps keep you on track, we want to know about it! You can reply to this post with a recipe link, post the full recipe, or email recipes to alicia@completefitnessresults.com and please don't feel like you are limited to one submission.. if you've got lots of recipes.. SEND 'EM! We can't wait to see what you guys have got for us! GO!

Happy 4th of July, CFR friends! Please enjoy our gym art tribute to the holiday. We hope everyone has a safe and joyous holiday and we look forward to seeing you all back on Wednesday, now get out there and enjoy the day!

We are OPEN! Come see Trainers Josh and Alicia today to get your workout in before the holiday!! 🇺🇲️🎆 (Reminder: CFR will be closed tomorrow in observance of the holiday)

Photos from Complete Fitness Results's post

Well, we have officially made it through ALL of the delicious recipes from our Taste of CFR event! I hope you enjoyed all the great recipes, and I also want to especially thank everyone who attended and shared their delicious food with us! Check out our pics and check our previous posts if you missed any recipes!

I'm declaring today 'Play-with-your-Food Friday'! One of our clients Susan opened our eyes to Sprouted Almonds. Sprouted almonds are raw almonds that have been allowed to begin to sprout by soaking in water. There are a variety of reasons to sprout your almonds the most notable would be the taste! A sprouted/soaked almond has a much softer and creamier texture than a plain raw almond it is also easier to digest too. I have also included some recipes to try with your sprouted almonds. Having fun experimenting! -- --SPROUTED ALMONDS-- -- --How to sprout raw almonds-- Simply take your almonds and cover them with water – filtered if possible, to remove chlorine etc – and soak them overnight. They absorb the water and swell up, even while they’re releasing the enzymes, so make sure your bowl is big enough and have the water level a couple of inches (about 5cm) above the almonds. Drain – discarding the enzyme-inhibitor-rich soak water. They’ll keep in the fridge for 2-3 days or you can use them right away in your favorite raw almond recipes. When you have drained them, spread them out on a large plate. It doesn’t have to be a single layer you just want to give them a bit of space. In cooler weather, cover them with a light cloth and leave them on the side, rinsing morning and evening, for about 2 days. In warmer weather you might need to do this in the fridge. You’ll see the almonds starting to ‘sprout’ when a tiny white tail appears from the narrow end. At this stage, they’ll keep for a day or two in the fridge in a jar or you can use them immediately. How to make the most of your soaked or sprouted almonds --Sprouted almond milk-- Take your soaked or sprouted almonds and blitz them in a good liquidizer or a Vitamix with enough water to give the consistency of milk you like. When they have been soaked and sprouted, the almonds are sweeter, so you’re less likely to want a sweetener. If you want some variety, add a chunk of vanilla pod for vanilla almond milk. --Almond smoothie-- Add a small handful of these almonds to your favorite smoothie recipes for a super-creamy result. Soaking / sprouting the almonds first mean they don’t taste ‘gritty’ in the final smoothie. --Almond cream-- This is – again – simple and delicious. Take a couple of handfuls of sprouted / soaked almonds and blitz them with as little water as you can – just enough to make a smooth paste. Add a few dates or a drop of raw honey, for extra sweetness. I love to add a level teaspoon of cinnamon, too. For variety, add a heaped tablespoon of soaked pumpkin seeds (about 4 hours then drain). Serve instead of ‘whipped cream’ for fruit salads or any other dessert.

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How long has it been since you've had a great bowl of Spaghetti? For me, it has been quite awhile, I love the flavor and comfort of such a satisfying dish BUT all the added sugar and sneaky ingredients in store bought sauce was not appealing. MaryKathryn has shared her wonderful homemade version where she gives the sauce it's sweetness with stevia instead of sugar and uses any vegetables she has on hand and encourages you to get creative! She uses a brown rice based pasta but you can top anything you like with this delicious sauce (check a few posts back for an easy way to cook spaghetti squash in the microwave too ). Enjoy! --Mary Dowling’s Irish Spaghetti Sauce-- Combine in large saucepan the following: 2 - 15 oz. cans tomato sauce + equal amounts of water 2 - 12 oz. cans tomato paste + equal amounts of water 1-2 tsp. baking soda (cuts acidity to curb tummy upset) 5 shakes of salt-free Mrs. Dash (to taste) ½ tsp. black pepper (to taste) 3 individual sized packets of “NOW Better Stevia.” *I use Contadina; it is BPA free and non-GMO. Add to above: 1 lb. ground beef 85-90% fat-free, uncooked, crumbled into sauce, or rolled into meatballs and cooked in the sauce. (I often sprinkle the beef with Snider’s Prime Rib and Roast Seasoning which I purchase at Dierberg’s. I work it into the meat. I buy the meat at Whole Foods.) Bring to a soft boil; then turn down to cook. It should gently bubble – just a few bubble pops. Watch it so that it does not burn on the bottom by stirring occasionally. If it bubble-pops too much, turn temperature down. Cook for 1-2 hours (sometimes more) until it is the consistency that you want. (Add more sauce and paste or water if needed) You are looking for a thick, sauce-like consistency. Steam: 1 stalk chopped organic celery 1 chopped medium/large organic onion 2 chopped fresh any color fresh organic peppers 1 chopped organic zucchini After steaming, add the above to the sauce 30 minutes before the sauce is finished cooking. Let sit overnight in refrigerator after cooling to let flavors blend. Serve: Hot over cooked pasta. (I use gluten-free rice pasta.)

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Keeping with our theme from yesterday we are continuing to spice up the work week with even more great flavor, I've got a simple and flavorful side dish for you today, Curried Cauliflower! This is a simple dish: toss the veggies in oil and spices, toss in the oven, eat! Feel free to play around with the spices (I personally love spicy food, so I use Hot Curry Powder). As if you needed more motivation to try this great side, cauliflower is packed with vitamin C, and is also a good source of vitamin K, protein, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folate, pantothenic acid, potassium, and manganese. Special Thanks to Joy for bringing this dish to our Taste of CFR! --Curry Roasted Cauliflower-- Author: adapted from Everyday Paleo -Ingredients- 1 head of cauliflower, chopped into small florets 3 tablespoons coconut oil, melted* ½ teaspoon lemon zest 1 tablespoon curry powder 1 teaspoon garlic powder ½ teaspoon turmeric sea salt & pepper to taste -Instructions- Preheat oven to 375. Line a baking sheet with foil or parchment paper. In a large bowl mix melted coconut oil and spices. Add cauliflower and stir until all the florets are coated. Spread the cauliflower onto the prepared baking sheet and bake for 40-45 minutes. *if you do not like the subtle coconut flavor of coconut oil you can switch out for an oil with a similar smoke point, just make sure if is safe to use at 375

Tuesdays can be bland, so I have an awesome recipe PACKED with flavor for dinner! Banafsheh shared this recipe of hers for Salmon and Saffron Rice and it is amazing! --Salmon and Rice-- -Ingredients- Equal parts Cilantro and Parsley Garlic, chopped Salmon filets Lemon Juice Basmati Rice Saffron • Preparing the greens. The amount depends on the surface of your fish. Same amount of cilantro and parsley, and depend on how much you like fresh garlic. Chop all of them and mix. Add salt and pepper. Add a little bit of lemon juice. • In an oven safe dish, coat the salmon completely with greens and garlic on all sides. Then add a little bit of lemon juice to the whole surface of the fish. Cook in the pre-heated oven at 350 until the greens are golden. • Rinse the Basmati rice first and cook to your liking. When rice is cooked mix some of the rice with saffron water. To make saffron water simply pour water over a small amount of saffron in a bowl. Decorate the rice with the saffron rice and serve with salmon.

I've a got a great 'healthified' comfort food recipe for you today! Sarah Spaulding shared her awesome Healthy Gumbo recipe with us and it is so good! Packed with seafood and veggies, this dish will fill you up with no guilt or food coma afterwards. Enjoy! --Healthy Gumbo-- 2 links fully cooked spicy chicken sausage, sliced 2 tablespoons canola oil 2 stalks celery, diced 1 green bell pepper 1 onion, diced 1 tablespoon minced garlic 1 tablespoon whole wheat white flour 3 cups low-sodium chicken broth 1 (14-ounce) can no-salt-added tomatoes 1 teaspoon cayenne pepper 2 dried bay leaves 1 pound medium shrimp, shelled and deveined (about 30) 10 ounces frozen and sliced okra ¼ cup fresh parsley, chopped 1½ cups cooked brown rice Heat a large pot or Dutch oven over medium-low heat. Add the sausage and brown it for 1 to 2 minutes, then remove and set aside. Add the oil, celery, green bell pepper, and onion, cooking until the onions begin to look translucent, 6 to 8 minutes. Add the garlic and cook until soft and fragrant, 1 minute. Whisk in the flour, cooking until it thickens and smells nutty, 30 seconds to 1 minute. Whisk in the chicken broth and tomatoes and their juice. Add the cayenne and bay leaves, and reduce the heat to a simmer. Simmer for 20 minutes to let the flavors meld. Add the shrimp, set-aside sausage, frozen okra, and parsley, simmering until the shrimp is pink and opaque and the okra is heated through, 6 to 8 minutes. Remove from the heat, season with salt and pepper, to taste, and serve with ¼ cup of rice each. Nutrition Information Per Serving: (1⅓ cups gumbo + ¼ cup brown rice) Calories: 242 Calories from fat: 63 Fat: 7g Saturated Fat: 1g Cholesterol: 102mg Sodium: 573mg Carbohydrates: 26g Fiber: 4g Sugar: 5g Protein: 19g SmartPoints: 5

Happy Sunday! I hope you all are having a nice, lazy morning. I have a delicious (and healthy🙌) pancake recipe for you! (You can even sneak a little chocolate in there for even more deliciousness!) The secret ingredient in these babies is pumpkin, it packs these pancakes with fiber, potassium AND vitamin C, they also get a protein punch with a scoop of your favorite vanilla protein powder. Elizabeth Fournie is the mastermind behind these delicious treats, thanks again for sharing the recipe! --Pumpkin Protein Pancakes-- -Ingredients- 1 cup oats 1/2 cup pumpkin 3/4 cup egg whites 1 scoop vanilla protein powder (1/2 cup dark chocolate disks) (optional) 1/2 banana (optional) 1 tsp cinnamon (optional) -Directions- Combine ingredients Cook in skillet until desired doneness Eat :)

The weekend has arrived! I have an amazing breakfast dish for you today.. MIGAS! Phil brought this amazing dish to our Taste of CFR, and it didn't last long! If you have never had migas before I would highly recommend you give them a try. It is a traditional Mexican breakfast dish with eggs, peppers, cheese and tortilla chips all cooked together to make a delicious and hearty meal. You can modify this dish to your tastes as well by using less cheese, leaving the hot peppers out (or adding more if you like it spicy 🌶️🌶️ ), replacing chips with whole wheat or GF, or adding anything else you like to make this your own. It's the weekend, enjoy! --Migas-- -Ingredients- 3 tablespoons EVOO - Extra Virgin Olive Oil 1 or 2 jalapeño peppers, seeded and chopped 1 small red or green bell pepper, cored, seeded and chopped 1⁄2 small white onion, chopped Salt and black pepper 5 large eggs, beaten 1 cup crushed tortilla chips 1 5-ounce sack (1 cup) shredded Monterey Jack or Cheddar cheese 8 6-inch flour tortillas (soft taco size) 1 can diced tomatoes with green chilies, drained (or use 2 plum tomato and 1 cup tomato sauce) Handful of fresh cilantro, finely chopped Optional: a chipotle chilie in adobo, medium to extra hot, finely chopped -Preparation- Heat a large skillet over medium-high heat with 2 turns of the pan of EVOO, about 3 tablespoons. Add the jalapeño, bell peppers, and onion and season with a salt and pepper. Cook for 3 to 5 minutes, then add the tomatoes and cook for 2 more minutes. Beat the eggs with a pinch of salt and pepper and add to the veggies. Reduce heat to medium low. Scramble the eggs not quite halfway, so they are still nice and wet. Add the crushed tortilla chips and scramble them in. Cover the eggs with the cheese and turn off the heat. Cover the pan loosely with foil to melt the cheese and set aside for a minute. Heat a second, dry skillet over high heat. Add the tortillas one at a time and sear for 30 seconds on each side to blister them. Serving Place a mound of the migas on each flour tortilla, serve with bowls of cheese, tortilla chips, and a variety of salsas for everyone to add to their migas, and fold and eat. Mexican rice, or pinto beans as a side is an option, but generally I just eat the migas.

On Fridays, we treat ourselves! I've got another chocolatey treat for you today, 🥑Chocolate Avocado Mousse🥑 This treat is brought to us by trainer Josh who created this healthy and decedent dish for the Taste of CFR. You do not really taste the avocado and the texture is divine. Enjoy, friends, we all deserve a healthy treat! --Avocado Chocolate Pudding-- (Makes 3 Quarts) -Ingredients- 20 Ripe Medium-Sized Avocados 10 Tbsp Almond Butter 8 Tbsp Local Honey 1/2 Cup Vanilla Flax Milk -Directions- Mix until combined, smooth, and flavors are to your liking. Then eat. Recommended Mixing Utensils: Soft Flexible Spatula Potato Masher Heavy Whisk *Recipe can be adjusted to individual tastes for example more or less sweetener, additional flavoring, etc