Pump&Crunch

Pump&Crunch Food, Fitness, & Lifestyle

02/20/2026

Perfectly cooked steak in less than 5 minutes?! 👀

Tonight for dinner I surprised Dave with some steaks. I did a quick marinade and popped them into a temperature-controlled water bath to cook while we were at the gym. When we got home, they were perfectly cooked and just needed a quick sear on each side 🤌

Served them with steamed sesame green beans, a chunky veggie salad, and sweet potatoes. Perfection ✨

Steak marinade: olive oil, lots of salt, Worcestershire (simple but sooo good).
Air fried sweet potatoes: toss in avo oil, salt, & paprika. Cook at 400°F for 25 min.
Steamed green beans: boil until fork tender, drain, then toss with a pinch of salt + sesame oil.

Comment LINK below for my set it & forget it steak method 🔥

02/19/2026

This was fun — should we run it back?! 🤩

Chicken & Sausage Gumbo Recipe (Home-Size Pot) Below:

Yields: ~8–10 servings
Pot size: 6–8 quart Dutch oven or stockpot

Ingredients:
Andouille sausage: 1½ lbs, sliced into ⅓” half-moons
White onion: 3 large, diced
Celery: 3 ribs, diced (or replace with more onion if skipping)
Chicken thighs: 1 lbs
Chicken breast: 1 lbs
Chicken stock or water: ~2½–3 quarts
Bouillon: 3–4 tablespoons (paste or granules)
Cajun seasoning: 3 tablespoons, plus more to taste
Dark roux: 1-1½ cups (about 12 oz)

Instructions:
Add sausage to your pot over medium heat. Sauté until well-browned and caramelized and fat has rendered, about 10–12m.
Remove sausage and set aside.
In the same pot with the sausage fat, add onions and celery.
Cook 20–25 minutes, stirring occasionally, until fully softened and cooked down — no crunch, no raw onion smell.
Add chicken thighs and breasts directly into the vegetable mixture. Stir to coat.
Add stock/water, bouillon, and 3 tablespoons Cajun seasoning.
Liquid should come about 1–2 inches below the rim of the pot.
Stir in the roux until fully dissolved.
Bring to a gentle simmer, then lower heat.
Simmer on low for 1–1.5 hours, stirring occasionally.
Remove chicken pieces, mash lightly with a meat masher or forks — don’t shred fully, keep chunks.
Return chicken to the pot along with the sausage.
Simmer another 45–60 minutes.
If it’s too thick/meaty, add a little more stock.
Taste and adjust — likely 1–2 more tablespoons Cajun seasoning, plus salt, pepper, or hot sauce as needed.

02/19/2026

This was so fun 💞 highly recommend the theme for your next gals night in!

02/19/2026

Guilty for eating this at least twice weekly 😋

02/16/2026

And dang proud of it 💅🏼

02/13/2026

Cooking at home these days has been pretty simple. Since fully opened back in June of last year, I have been in majorrrrrr go-mode. Not as much fun content posted on here and a lot more behind-my-laptop work. All part of the growth of this business!

But as most of you can totally understand, after a full day of work and squeezing in a gym sesh at the end of the day, I don’t have the time energy for much. But I still have health and fitness goals to stay on track with, so our dinners look a lot like this on a day-to-day basis. Delicious, simple, and super healthy.

One of these weeks’ meals was basmati rice, ground sirloin with fresh garlic, sautéed shrimp, and a chunky veggie salad, which is one of my favorites. When you are a busy human, but you still love to cook dinner at home, it doesn’t have to be fancy, and it’s okay for it to look the same every day. As long as you ENJOY what you’re eating, that’s what matters.

LOVE YOU! Have a lovely weekend, SQRLS! 🫶🏼🐿️

02/13/2026

A must-try! Thanks bestie 😉

2 mini English cucumbers
2 tbsp fresh dill
Juice of 1/2 lemon
3/4 cup cottage cheese
1 tbsp EBTB seasoning
Drizzle of garlic olive oil

Pile high on 2 slices of toasted sourdough and it’s perfection 👏

02/13/2026

This week has been such a fun week of recipe testing ✨
I’ve been craving some new breakfast foods lately so I played around with the breakfast biscuits earlier this week that were a HUGE hit, and today I’m experimenting with a baked cottage cheese situation 👏

A a few friends of mine have made these cottage cheese bagels at home and rave about them, so I figured I’d give it a try! Their recipe is one cup of cottage cheese, one cup of all-purpose flour, and 1 teaspoon of baking powder.
You need it into a dough, form bagels, and air fry.

This is the non-baker in me 🤪… But I subbed out the all-purpose flour for almond flour, and this was a result hehe.
Shape was funky, but my goodness did this taste absolutely delishhhhh! It was like a cheesy, amazing biscuit situation. I’m excited to continue playing with this recipe to see if I can nail a gluten-free one soon to have some high-protein bagels in store! Don’t worry, I’ll share the recipe too 😉

If you’ve made cottage cheese bagels at home, comment below how you make them! 💕

02/10/2026

What happens when a strawberry gogurt & oats make a baby 🍓🥹 these are unreal!! And just in time for Valentine’s Day 💕

02/10/2026

100/10 I’m obsessed 😱👏

BREAKFAST BISCUITS
12 servings
Per biscuit 👉🏼 200 cal / 13 protein

Wet ingredients ⬇️
6 whisked eggs
2 tbsp chopped parsley
Salt & pepper seasoning
1 lb cooked ground meat of choice (drain juice)
1 chopped onion, sautéed
1 chopped bell pepper, sautéed

Dry ingredients ⬇️
1.5 cups almond flour
1/3 cup gluten free flour
2 tsp baking powder

Mix wet ingredients into dry ingredients to form the batter.
Scoop into muffin liners & air fry at 350F for 10 minutes.
I did mine in batches of 5.
That’s it! So yum and the best grab and go breakfast.

Should we make these at 👀

02/04/2026

5 minutes and done ✅ gotta try it!

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Houston, TX
77009

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