Tag Archives: fit life

All About the Veggies

In 6 days I will be embarking on my Ultimate Reset journey.  This 21 day program is designed to reset your body to it’s “factory settings” (so to speak).  There’s a complete guidebook on how this is to be done.  Essentially you end up eating a vegan diet (which is totally fine with me since I could care less about meat!)

After the 21 days, it’s recommended to ease back into regular eating habits…so…in light of that…I thought I’d share some delicious 21 Day Fix Approved vegetarian recipes!

EGGPLANT ROLL-UPS

EGG

 

Ingredients
  • 1 medium eggplant, cut into ¼ inch oblong pieces from end to end.
  • 1 medium onion, chopped
  • 3 cloves of garlic minced, or 1 tsp garlic power
  • 1 cup of organic spinach, chopped
  • 1 cup of 2% cottage cheese
  • 1 tsp basil
  • 1 tsp oregano
  • 1 tsp parsley
  • 3 cups marinara sauce
  • 4 tbs of goat cheese to sprinkle on top
  • 2 tbs oil
  • salt
Instructions
  1. Pre-heat to 450 degrees Fahrenheit and place middle rack in the oven.
  2. Take eggplant pieces and place on a cookie sheet with parchment paper. Salt the eggplant and set aside for 30 minutes.
  3. Roast in the oven for 12 minutes and baste with oil.
  4. Take the chopped onion, minced garlic and olive oil and place into a skillet to saute until both the garlic and onion become translucent and soft, do this while the eggplant is roasting.
  5. In another small mixing bowl add in the cottage cheese, chopped spinach, basil, oregano, parsley, sauteed garlic and onion to mix thoroughly.
  6. Take a ½ cup of marinara sauce and using a spoon spread evenly on the bottom of the 2 qt glass Pyrex casserole dish.
  7. Pat your eggplant strips dry and place 2 tablespoons full of the cottage cheese mixture into the top of the eggplant and roll up. Place the eggplant roll up into the dish with the seam facing down.
  8. Repeat this process until you have no more eggplant and cottage cheese.
  9. Take 2.5 cups left of the marinara sauce and spread over the top of the eggplant roll ups.
  10. Sprinkle the 4 tablespoons of goat cheese over the top of the roll ups and place in the oven.
  11. Cook for 20-25 minutes or until bubbly.
  12. serving = 1 eggplant medium sized eggplant rollup (some are smaller due to the end of the eggplant so the largest size you make I consider 1 serving)
  13. The 21 Day Fix containers = 1 green container, ½ red container, ½ blue container, ½ purple and 2 tsps

Source: http://www.inspiredhousewife.com/eggplant-roll-ups/

CHEESY SPAGHETTI SQUASH

SQUASH

Ingredients:

  • 1 large spaghetti squash
  • 1 16oz container of lowfat cottage cheese
  • 1 jar of no sugar added marinara sauce
  • 2 tablespoons Italian seasoning
  • 1 cup of cheese

Directions:

  1. Preheat oven to 400 degrees while you cook your spaghetti squash. We typically slice the spaghetti squash in half, place it on a platter with a small amount of water and steam it in the microwave for 10-12 minutes until cooked.
  2. Scoop out the seeds, then use a fork to pull the spaghetti squash from the sides so it resembles spaghetti and place it into a bowl
  3. Add one container of cottage cheese, Italian herbs and one jar of marinara sauce to the bowl.
  4. Mix until well combined and then add to an 8×10 banking dish.
  5. Top with one cup of cheese and bake at 400 degrees for about 20 minutes, until the dish is warm throughout and the cheese is bubbly.
  6. Slice casserole into 6 portions.

One slice counts as 2 green, 1/2 red, and 1 blue container. (serves 6)

Source: http://www.coupleinthekitchen.com/blog/2016/2/1/cheesy-spaghetti-squash-casserole

STUFFED PEPPERS

stuffed

Ingredients:

  • 2 cups quinoa, cooked
  • 1 cup sliced mushrooms
  • 1 cup whole, peeled canned tomatoes
  • 1 clove garlic
  • Herbs of your choice (we usedHerbs de Provance and oregeno)
  • 4 bell peppers, tops cut off and insides removed
  • 2/3 cups shredded cheese

Directions:

  1. To start, preheat your oven to 400 degrees and also start to make up your quinoa. Upon cooking, it usually doubles in size so keep that in mind while making your quinoa. Once cooked, remove from heat.
  2. In a saucepan, sautee sliced mushrooms until soft.
  3. Add garlic until fragrant then add the can of tomatoes. Use your spoon to break them up a bit.
  4. Mix in quinoa and your herbs.
  5. Scoop filling into each bell pepper.
  6. Pop them into a 400 degree oven for about 20 minutes.
  7. Remove from the oven and sprinkle with shredded cheese.
  8. Put your oven on broil and place the peppers back in for about 3 minutes or until the cheese is toasted and bubbly.

This recipe counts as 2 green containers, 1 yellow, and 1/2 of a blue container. (serves 4)

Source: http://www.coupleinthekitchen.com/blog/2016/1/17/stuffed-peppers

CHUNKY VEGETABLE CHILI

chili

Ingredients:
2 tsp. olive oil
2 medium sweet potatoes, peeled, cubed
1 medium onion, chopped
1 medium yellow bell pepper, coarsely chopped
1 Tbsp. chile powder
1 tsp. ground cumin
1 (28-oz) can whole tomatoes, undrained
1 (15-oz) can chickpeas (garbanzo beans), drained, rinsed
1 (15-oz) can black beans, drained, rinsed
1 (8-oz) can tomato sauce, no sugar added
1 medium zucchini, cubed
6 Tbsp. nonfat plain yogurt

Preparation:
1. Heat oil in large saucepan over medium-high heat.
2. Add sweet potatoes, onion, and bell pepper; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
3. Add chile powder, cumin, tomatoes, chickpeas, beans, and tomato sauce. Stir to combine all ingredients. Bring to a boil. Reduce heat to low; gently boil, stirring occasionally, for 20 minutes.
4. Add zucchini; cook, stirring occasionally, for 6 to 10 minutes, or until zucchini is tender.
5. Top each serving with 1 Tbsp. yogurt.

container counts: 1/2 green, 2 yellow

Source: https://www.beachbody.com/beachbodyblog/recipes/chunky-vegetable-chili

Spring Forward with Salads

There’s something about Spring that makes me think of salads.

spring

Maybe it’s because the trees are starting to bloom or because the air smells fresher or because it’s a new beginning OR maybe it’s because Spring is quickly followed by Summer which means it’s bikini time and I am DETERMINED to wear one despite having a baby in January!

Sundays are meal prep days and for the past few weeks I’ve been prepping salads to eat for lunch for the week.  (This has worked out REALLY well since, during the day, I don’t have time to chop veggies and put together something other than a PB&J – which is what was happening before I started meal prepping).

So, I wanted to share some delicious salads that I’ve recently discovered that you can have for lunch OR dinner OR both 🙂

QUINOA AND SMOKED TOFU SALAD

(serves 6)

q salad
INGREDIENTS
  • 2 cups water
  • ¾ teaspoon salt, divided
  • 1 cup quinoa, rinsed well (see Tip)
  • ¼ cup lemon juice
  • 3 tablespoons extra-virgin olive oil
  • 2 small cloves garlic, minced
  • ¼ teaspoon freshly ground pepper
  • 1 6- or 8-ounce package baked smoked tofu, (see Tip), diced
  • 1 small yellow bell pepper, diced
  • 1 cup grape tomatoes, halved
    1 cup diced cucumber
  • ½ cup chopped fresh parsley
  • ½ cup chopped fresh mint

PREPARATION

  1. Bring water and ½ teaspoon salt to a boil in a medium saucepan. Add quinoa and return to a boil. Reduce to a simmer, cover and cook until the water has been absorbed, 15 to 20 minutes. Spread the quinoa on a baking sheet to cool for 10 minutes.
  2. Meanwhile, whisk lemon juice, oil, garlic, the remaining ¼ teaspoon salt and pepper in a large bowl. Add the cooled quinoa, tofu, bell pepper, tomatoes, cucumber, parsley and mint; toss well to combine.

source: http://www.eatingwell.com/recipe/251928/quinoa-smoked-tofu-salad/

QUINOA SPINACH SALAD

QUI

Ingredients
  1. 2 cups fresh spinach
  2. 1 orange, sliced
  3. 1/2 cups strawberries, sliced
  4. 1/4 cup blackberries
  5. 1 apple, diced
  6. 1/2 cup prepared quinoa
  7. 1 lemon, juiced
  8. 1/2 cup olive oil
  9. 1/4 cup fresh basil, sliced into strips
  10. salt and pepper to taste
Instructions
  1. Assemble the ingredients for the salad.
  2. Sprinkle with prepared quinoa
  3. For the dressing, combine olive oil, lemon juice and fresh basil into a small mason jar.
  4. Cover and shake until well combined.
  5. Toss the salad with some dressing and serve.

source: http://www.carrieelle.com/quinoa-spinach-salad-lemon-basil-vinaigrette/

(NO MAYO) MEDITERRANEAN TUNA SALAD

tun

INGREDIENTS

  • 1 Tbs extra virgin olive oil
  • 1 Tbs fresh lemon juice
  • 1 can light tuna in water, drained
  • 1/4 cup red onion, sliced thin
  • 1/4 cup roasted red bell peppers (jarred in water), chopped
  • 2 Tbs fresh basil, chopped
  • black pepper to season

DIRECTIONS

  1. In a small bowl, whisk together the lemon juice and olive oil until emulsified. Stir in the tuna, red onions, roasted bell peppers and basil. Season to taste with black pepper. Boom.
  2. Serve as a sandwich with bread, half of a pita, or a sandwich thin. This is also AMAZING served over some greens for a yummy, filling salad.

source: http://thefoodieandthefix.com/no-mayo-mediterranean-tuna-salad/

DECONSTRUCTED FISH TACOS  SALAD

FISH

INGREDIENTS

  • 12 oz fish or shrimp
  • salt-free taco seasoning
  • fresh cilantro
  • 3 limes
  • 1 cup diced mango
  • 1 avocado, 1/2 of it diced
  • 1/4 cup diced red onion
  • 1 Tablespoon diced jalapeno
  • 1/4 cup plain Greek yogurt
  • 1/2 cup water
  • 1 clove garlic
  • Salad greens, chopped
  • Cabbage, shredded

DIRECTIONS

  1. Marinade the fish in taco seasoning, juice from 1 lime, and a small bunch of cilantro. Let sit for 20 minutes.
  2. Combine the mango through the diced red onion from the list of ingredients to make the salsa, using the 1/2 diced avocado. Add juice from one lime and a tablespoon of chopped cilantro.
  3. Grill fish until flaky and white.
  4. While the fish is cooking, make the Avocado Cilantro dressing. Simply place 1 cup of cilantro leaves and stems, the remaining half of avocado, the Greek yogurt, water, garlic and squeeze of lime. Pulse and you are DONE! Go check on your fish.
  5. Plate your salad with greens and cabbage, fish, mango salsa, and top with a Tablespoon of the delicious dressing.

source: http://confessionsofafitfoodie.com/2015/08/21-day-fix-deconstructed-taco-salad-with-avocado-cilantro-dressing/

 

I hope you enjoy these!!!

Weekly Menu – Seasoning Recipes

I wanted to do something a little different this week as far as I’m not going to be sharing recipes for meals…BUT…this might even be better because I’m going to share with you different ways to make fresh seasoning blends.

spice

They are very versatile (you’re welcome) and you can use them with your favorite recipes to spice things up (pun intended) and make a healthier version of your favorite meal!

Why make your own seasoning blends instead of buying the pre-made packets at the store?  For MANY reasons!

Here are a few:

  1.  You can control how much salt is in your food.  (They really pile in the salt in those seasoning packets)
  2. Eliminate preservatives
  3. Control all ingredients that go into your food (eliminate toxins)
  4. Say goodbye to MSG
  5. Eliminate unnecessary ingredients like added sugar and starch
  6. There is NOTHING good in processed foods

Taco Seasoning

(This is my favorite one – I use it weekly and I have it memorized)

taco

This is for 1 lb of meat

Ingredients:

1 TBSP child powder

1 tsp onion powder

1 tsp garlic powder

1 tsp paprika

1 tsp oregano

2 tsp cumin

Blend together and enjoy!

Montreal Steak Seasoning

mon

For 1 1/2 – 2 lbs of meat (I’ve used it for burgers)

Ingredients:

Ingredients (8)
  1. 2 tablespoons paprika.
  2. 2 tablespoons crushed black pepper.
  3. 2 tablespoons kosher salt.
  4. 1 tablespoon granulated garlic.
  5. 1 tablespoon granulated onion.
  6. 1 tablespoon crushed coriander.
  7. 1 tablespoon dill.
  8. 1 tablespoon crushed red pepper flakes

Mix well and enjoy!

Italian Seasoning

Can be used for any type of Italian dish that calls for an Italian seasoning blend (like chicken or pasta)

italian

Ingredients:

  • 1 1/2 teaspoons dried oregano.
  • 1 teaspoon dried marjoram.
  • 1 teaspoon dried thyme.
  • 1/2 teaspoon dried basil.
  • 1/2 teaspoon dried rosemary.
  • 1/2 teaspoon dried sage.

 

Blend and enjoy!

Pumpkin Spice

(Because y’all know how much I LOVE pumpkin anything!)

This is enough for one pumpkin pie

pump

1 teaspoon ground cinnamon

Blend and Enjoy!

Cajun Seasoning Mix

cajun

  • 2 teaspoons sea salt

Blend and enjoy!

Don’t be a stranger, now!

I’d LOVE to hear from you!  Let me know how you like these seasoning mixes and how you used them!!

I Would Walk 10,000 Miles

Do you have a Fitbit?  Do you have trouble getting your 10,000 steps in?

I know I do!

Some days are better than others but I wanted to share with you some tricks and tips to log those steps in and burn a few extra calories along the way!

walk

Even if you don’t have a Fitbit, these are GREAT tricks to gettin’ your body moving!!

  1.  Do some exercises during commercial breaks (this is my favorite one!)
  2. Use half of your lunch break to go for a walk
  3. Use a treadmill desk (It’s a desk with a treadmill underneath so you can keep moving all day- so cool!)
  4. Park further away.  Yes, I know we all like to circle the parking lot, looking for the closest spot BUT what if you skip all that extra time behind the wheel, park at the back of the parking lot and get in some extra steps?!?
  5. Choose the stairs (rather than the elevator or escalator)
  6. Skip the shortcut – take the longer way.  I know it’s hard to do in a world where we want everything NOW, but take a few extra minutes and go around
  7. Play with your kids – you can get in a lot of extra calorie burning moves by playing hide and seek or tag (plus it’s healthy for them too and it’s good for your relationship!)
  8. Take extra trips – Do you have a lot of groceries to unload?  Good!  Take fewer bags at a time!
  9. Walk with a friend – instead of meeting for coffee, meet for a walk (or better yet, walk to a coffee shop and take it to go)
  10. Take a walk after a meal – helps with digestion and it’s a nice, relaxing way to end the day.  In fact, bring your kids with you!  It’s a great way to spend some quality time together

There are so many benefits to walking and so many more reasons to do it than just to get your 10,000 steps in – although it is nice to have that sense of accomplishment!

Here are some other reasons why it’s important to include walking in your daily routine:

walk-1

  • Maintain a healthy weight.
  • Prevent or manage various conditions, including heart disease, high blood pressure and type 2 diabetes.
  • Strengthen your bones and muscles.
  • Improve your mood.
  • Improve your balance and coordination.
  • Reduce the risk of depression.
  • Improve sleep patterns
  • Releases endorphins

Weekly Recipe Round (Up) 24

Hey y’all!  I know I usually post recipes on Sunday or Monday so I’m a little late to the game this week…but I have to get back into the groove of managing my website since It was down for a couple of months.

BUT never fear!  I am back and ready to share some absolutely delicious recipes with you!!!

The theme this week?  Vegetarian recipes!!!

If it were not for my husband, I would be a vegetarian.  I could really do without meat.

I’ve actually tried it before but I ended up having to make two meals basically since I didn’t want to eat just sides and now with two kids and one on the way…that just isn’t going to happen.

So, even if I don’t get to eat meals like this often, I can live vicariously through you, right?!?

And since I just started Round 1 of Country Heat, in honor of that, I’m going to share all 21 Day Fix Approved Vegetarian Recipes with you!!!  YUMMY!

Italian Bean Burgers

Beachbody-Blog-Italian-Bean-Burgers_wdp

 

Total Time: 20 min.
Prep Time: 10 min.
Cooking Time: 10 min.
Yield: 8 servings

Ingredients:
1 (15-oz.) can black beans, drained, rinsed, mashed
2 cups cooked brown rice
¼ cup finely chopped onion
3 Tbsp. all-natural tomato paste
2 tsp. dried basil leaves
1 tsp. dried oregano leaves
¼ cup grated Parmesan cheese (optional)
8 whole-grain hamburger buns
8 slices medium tomato
8 romaine lettuce leaves

Preparation:
1. Preheat grill or broiler to high.
2. Place beans, rice, onion, tomato paste, basil, oregano, and cheese in food processor; pulse until well blended. Form into eight patties.
3. Grill or broil patties for 4 to 5 minutes on each side, or until cooked through.
4. Place each patty on a bottom bun. Top with tomato, lettuce, and top bun.

21 Day Fix Counts

1 red, 2 yellow

Source: http://www.beachbody.com/beachbodyblog/nutrition/italian-bean-burgers

Vegetarian Paella

paella

Total Time: 1 hr. 22 min.
Prep Time: 15 min.
Cooking Time: 1 hr. 7 min.
Yield: 3 servings

Ingredients:
1 cup dry brown rice
2 cups low-sodium vegetable broth
1 pinch saffron
1 Tbsp. olive oil
4 medium shallots, chopped
2 cloves garlic, finely chopped
1 medium red bell pepper, chopped
1 medium green bell pepper, chopped
1 cup small whole mushrooms
½ cup cubed eggplant
10 medium black olives
10 medium green olives
¼ tsp. sea salt
Ground black pepper (to taste; optional)
½ tsp. ground cumin
1 lb. medium tomatoes, chopped
½ fresh or frozen green peas

Preparation:
1. Heat rice, broth, and saffron in medium saucepan over medium-high heat. Bring to a boil. Reduce heat to maintain a gentle boil; cook, covered, for 45 to 50 minutes. Keep covered the entire time or rice will not cook evenly.
2. While rice is cooking, heat oil in a large ovenproof saucepan over medium-high heat. Add shallots, garlic, bell peppers, mushrooms, and eggplant; cook, stirring frequently, for 5 to 6 minutes or until bell peppers are tender.
3. Add olives, salt, pepper (if desired), and cumin; cook for 1 minute.
4. Preheat oven to 400° F.
5. Add rice, tomatoes, and peas to bell pepper mixture; mix well.
6. Bake for 10 minutes or until heated through.

21 Day Fix Counts:

3 green, 3 yellow

Source: http://www.beachbody.com/beachbodyblog/nutrition/vegetarian-paella

Barbecued Cauliflower Salad

Barbecued-Cauliflower-Salad_wdp

Prep time:
Cook time:
Total time:
Serves: 2 servings
Ingredients
  • ½ medium cauliflower, cut into florets (or 3 cups florets)
  • ½ tsp. olive oil
  • ¼ cup barbecue sauce, reduced-sugar
  • 3 cups coarsely chopped romaine lettuce
  • ½ cup canned black beans, drained, rinsed
  • ½ cup corn kernels
  • ¼ medium red onion, chopped
  • 1 medium carrot, shredded
  • ¼ cup Healthier Ranch Dressing
  • ½ medium avocado, sliced
Instructions
  1. Preheat oven to 350º F.
  2. Place cauliflower on a large baking sheet.
  3. Drizzle with oil. Toss to blend. Bake for 5 to 7 minutes.
  4. Brush cauliflower evenly with barbeque sauce. Bake for an additional 3 to 4 minutes, or until tender-crisp. Set aside to cool.
  5. Combine lettuce, beans, corn, onion, carrot, and Healthier Ranch Dressing in a medium serving bowl; toss gently to blend.
  6. Top with cool cauliflower and avocado. Serve immediately.
Tips:
  1. Look for barbecue sauce that has an ingredient list that does not contain artificial sweeteners, additives, or preservatives. There are many brands on the market that are sweetened with small amounts of honey, maple syrup, or molasses.
  2. Use Smoky Barbecue Sauce as a homemade alternative to store-bought barbecue sauce.

21 Day Fix Counts

2 Green

1 1/2 yellow

1 Blue

1/2 Orange

Source: http://www.beachbody.com/beachbodyblog/nutrition/barbecued-cauliflower-salad-recipe

Black Bean Chili

bean chili

Total Time: 29 min.
Prep Time: 10 min.
Cooking Time: 19 min.
Yield: 6 servings

 

Ingredients:
1 Tbsp. olive oil
1 medium onion, chopped
1 clove garlic, chopped
3 cups low-sodium organic vegetable broth
4 oz. all-natural tomato paste
1 (4-oz.) can diced green chiles (with liquid)
½ tsp. ground cumin
½ tsp. chile powder
1 (16-oz.) can black beans, drained, rinsed
1 (16-oz.) can cannellini (white) beans, drained, rinsed

Preparation:
1. Heat oil in medium saucepan over medium-high heat.
2. Add onion and garlic; cook, stirring frequently, for 3 to 4 minutes, or until tender.
3. Add broth, tomato paste, chiles, cumin, chili powder, black beans, and cannellini beans. Bring to a boil. Reduce heat to low; cook at a gentle boil, stirring occasionally, for 15 minutes.
4. Ladle evenly into six serving bowls.

21 Day Fix Counts

2 Green

1 Yellow

Source: http://www.beachbody.com/beachbodyblog/nutrition/black-bean-chili

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