Tag Archives: fit mom

Weekly Recipe Round (11) Up

weekly menu 11

Here are your weekly dinner recipes – get EXCITED!

I was driving in the car the other day and thinking about what kind of recipes I wanted to post this week and what kind of theme I wanted to do. Then my mind wandered, as it often does, to my kids and to my daughter in particular because she will be going to kindergarten next year (which I can’t even think about or talk about because I will cry). I started thinking about her routine and how everything will be very different than the preschool she is used to and then (yes, I’m getting to the point…soon) I thought about how she would have the opportunity to buy her lunch at the school cafeteria and how I didn’t want her doing that because who knows what they put in that food or how they make it or what preservatives and crap they add to it.

And whenever I think of the school cafeteria and school lunches I think of the movie, Billy Madison, and the scene in the cafeteria where they are eating sloppy joes. And the lunch lady plops some sloppy joe gunk on their trays and says, “Do you want some more sloppy joes? I made them extra sloppy for ya. I know how you like them sloppy.”

I rarely bought my lunch because I didn’t like the greasy, tasteless crap they fed us in the cafeteria. Clearly, even at a young age, I had a refined palate. Although, more likely, the real reason I probably didn’t like that crap is because we typically didn’t eat crap at home.

Okay, so…now the point of all this?   Maybe you can see where this is going but in case you can’t, the theme this week is School Lunch – Healthified (of course).

Whole 30 Sloppy Joes

whole 30 sloppy joes

Source: http://www.paleonewbie.com/paleo-sweet-potato-sloppy-joes-recipe/


4 sweet potatoes

1 lb lean ground beef or ground turkey

½ white onion, diced

1 green bell pepper, diced

¼ cup celery, diced

2 cloves garlic, minced

1 TBSP chili powder

1 tsp cumin

2 TBSP coconut sugar

1 can diced tomatoes

1 6oz can tomato paste


  1. 1 TBSP fat of choice – heat it in a skillet
  2. Add the celery, onion and bell pepper and cook about 5 minutes, until soft.
  3. Add the meat and brown.
  4. Add the spices and sugar.
  5. Pour in the diced tomatoes and paste
  6. Simmer on low for 15 minutes.
  7. Options for serving – bake the sweet potatoes and serve the sloppy joe mixture on top of them or cut them into cubes and roast them and serve them on the side.
  8. Eat and enjoy!

Tip: Serve it with roasted asparagus and/or side salad

Another tip: There are no buns (if you didn’t notice) because this is a whole 30 recipe so stick to it!

Spaghetti Squash and Meatball Bake

spaghetti squash bake

Adapted from: http://www.yummymummykitchen.com/2011/11/baked-spaghetti-squash-and-meatballs.html


serves 4-6

1 Spaghetti Squash

1 lb ground beef or turkey

½ onion, diced

2 cloves garlic, minced

1 tsp Italian seasoning

1 can tomato sauce

1/2 cup Mozzarella cheese

1/2 cup Parmesan cheese

  1. cup fresh basil, torn or sliced


  • Poke a fork in the squash and cook for 12-15 minutes in the microwave, depending on the size. When you can easily pierce it with a fork it’s ready.   Set it aside.
  • Mix the meat, garlic, onion, Italian seasoning and about ¼ cup of tomato sauce.
  • Once mixed, come form into meatballs.
  • Bake them in the oven at 375 for 20-25 minutes or until cooked through.
  • Preheat oven to 375 degrees F.
  • Cut squash in half lengthwise. Scoop out seeds.
  • Using a fork, scrape squash “spaghetti” up from the rind and fluff into strands.
  • Place meatballs over squash. Pour sauce over. Sprinkle cheeses over sauce.
  • Bake stuffed squash halves on cookie sheet until cheese is melted and bubbling. Top with fresh basil and serve right out of the squash!
  • Eat and Enjoy!


Tip: Serve this with a spinach salad


Burgers with Roasted Garlic and Rosemary

Source: My March Online Fitness and Accountability Group


1 whole garlic bulb

1 lb. raw 95% lean ground sirloin

1 medium zucchini, coarsely grated

6 fresh rosemary sprigs, leaves removed and finely chopped, stems discarded

¼ tsp. sea salt

½ tsp. cracked black pepper

4 whole-grain hamburger buns (optional, you could use lettuce leaves instead!)

4 slices medium tomato

4 lettuce leaves

4 red onion slices


  1. Preheat oven to 400° F.
  2. Remove outer papery white layer from garlic, keeping each individual clove covered, and keeping cloves attached to the bulb. Cut off top ½-inch of bulb. Place on a piece of aluminum foil; wrap to completely seal. Bake for 45 minutes, or until tender.
  3. Preheat grill or broiler to high.
  4. When cool enough to handle, peel away foil from garlic. Squeeze garlic into a large bowl.
  5. Add sirloin, zucchini, rosemary, salt, and pepper; mix well. Shape mixture into four patties.
  6. Grill or broil patties for 4 to 6 minutes on each side, or until desired doneness.
  7. Top each bottom bun with a patty, tomato slice, lettuce leaf, onion slice, and top bun.

Tip: Serve this with homemade sweet potato fries and/or fruit salad

21 Day Fix Chicken Nuggets

chicken nuggets

Source: http://autumncalabrese.com/blogs/chicken-nuggets

Ingredients for the Breading

1 cup almond meal

2 Tablespoons of garlic powder

1/2 teaspoon Himalayan sea salt

1/2 teaspoon onion powder

1 teaspoon all purpose seasoning

Ingredients for the chicken

1 lb chicken cutlets- cut into cubes


  1. In a large mixing bowl combine all of your dry ingredients.
  2. In a separate small ball whisk one large egg for the egg wash.
  3. Dip the cubes into the egg wash then into the breaking mix. Make sure to coat thoroughly.
  4. Preheat the oven to 350 degrees, spray a large cookie sheet with a light dusting of coconut oil then place your traded nuggets on the pan. Bake for 25 min turning them every 5-7 min. Check to make sure there is no pink in the center of the chicken before eating.
  5. Eat and enjoy!

Tip: Serve this with some homemade potato salad or cauliflower mashed “potatoes” and roasted broccoli, carrots and zuchinni


If you like these recipes – SHARE THEM! If you like these recipes – leave a comment!! I love to hear from you!

This is Daring Greatly

Rather than sitting on the sidelines and hurling judgement and advice we must dare to show up and let ourselves be seen. This is vulnerability.  This is daring greatly. – Brene Brown


This is DEEP. This is raw.  This is REAL.

Read this quote again….

and again….

and one more time…

Let the words really sink in.


This is a quote from Brene Brown’s book, Daring Greatly, which I recently started reading.  She is a shame researcher.  Say what?  That’s a weird job description, right?  She interviews people, has done TED talks and writes books about shame and vulnerability.

Does just thinking about that word – shame – make you feel icky inside? It sure does for me.  When I hear the words ‘shame’ and ‘vulnerability’ I want to hide under the covers and not come out.  I want to change the subject and talk about the latest movie I saw (Wait, who am I kidding?  I haven’t been to a movie theatre in months…I’m a mother!)  Those words ignite a physical reaction within me, sort of like vomit (sorry to be so graphic) getting stuck in my throat.

To be totally real with you, I actually started reading this book a couple of months ago but only got through the first chapter. I returned it to the library and thought – this isn’t for me.  I don’t need to read about this.

But here’s the thing, I kept thinking about it. I kept thinking about the book, about how this lady with a PhD has written several books and has dedicated her entire life to this cringe-worthy subject.

Then I started to listen to Your Kick Ass Life podcast by Andrea Own (which is totally awesome) and she kept referencing this researcher and her books. She would quote Brene Brown from time to time and each quote she mentioned struck me in a real, to the core kind-of- way.

Then, finally, the tipping point was this: I realized as I travel further down the road of my health and fitness journey, as I discover more about myself and my dreams and how big they really are, I am opening up the doors for vulnerability and shame to flood in.  I am putting myself out there, out there in real life and in cyberspace.  There are going to be disappointments (shame) and setbacks (more shame) and people are going to know about it and see it (vulnerability).


I have a choice: I can either play it safe and protect myself from ridicule, judgement, shame and vulnerability OR I can GO FOR IT.  I can give it my all and no matter the outcome, at the end of my life, I will know in my heart that I NEVER gave up and that I did my BEST and tried my BEST and that the bad AND  the good were all WORTH it because I fought for my dreams and went for my dreams and that I made a difference, maybe not in the whole world, but at least in MY world.

So…I went back to the library and picked up a copy (again) and decided I would read and finish this book because it keeps coming up in one way or another.

I am only a few chapters in and all I can say is I am SO glad I gave it another try!

Shame and vulnerability are a MAJOR part of the human experience. They cannot be avoided.

We can either let it defeat us OR we can let it shape us into a stronger, more courageous person.

i am daring greatly

What will you CHOOSE?

(Seriously, I want to know what you choose so contact me! Either comment below, email me or find me on one of my personal social media pages!)



Daring Greatly by Brene Brown can found here à http://www.amazon.com/s/?ie=UTF8&keywords=daring+greatly+brene+brown&tag=googhydr-20&index=stripbooks&hvadid=52958279515&hvpos=1t3&hvexid=&hvnetw=g&hvrand=7652714581452591413&hvpone=&hvptwo=&hvqmt=b&hvdev=c&ref=pd_sl_7saanfclxf_b

Andera Owen’s website and podcasts can be found here à


Weekly Recipe Round (10) Up

weekly menu 10

Here are your weekly recipes! I know you’re excited…I’m excited!

The theme this week? HEALTHY and TASTY recipes from around the world!

Have you ever been to around the world potluck? They are SO much fun! I hosted one for a FRG (Family Readiness Group for all you non-military related readers out there) event a couple of years ago and it was quite a success! But phew (I’m wiping my brow just thinking about it) those events are A LOT of work! My husband was in command and he had around 100 soldiers that he was in charge of. And at least half of those soldiers had families – wives and kids – and I was in charge of planning events and disseminating information to these families. We spent two years (and I say “we” because it truly is a team effort) in command. Two years of people calling at odd hours of the night, two years of planning events, leading meetings and incredibly late nights for my husband. It was stressful, to say the least, but we got through it and I got to plan events and get-togethers…like this around the world potluck…so…back to that…

People brought all kinds of things – from homemade tamales (which take F.O.R.E.V.E.R to make, but are delicious) and enchiladas to Lumpias and spaghetti…there was a TON of variety which keeps it exciting (hence why I said I’m excited about this week’s recipes…but really, who am I kidding…I’m always excited about the weekly recipes).

But guess what? You don’t have to go to a FRG event or even leave your house to eat food from around the world…because I am going to bring them right to your computer screen (or phone or ipad or whatever device you are currently using) right now…

Taco Spaghetti

taco sphagetti squash

Source: Me (as in I made it up)


1 TBSP fat of choice

1 lb lean ground beef or turkey

½ onion, diced

1 green bell pepper, diced

1 medium spaghetti squash, cooked (I poke holes in mine and cook it in the microwave)

1 can rotel

For the Taco Seasoning

1 TBSP chili powder

1 tsp paprika

1 tsp garlic powder

1 tsp onion powder

1 tsp oregano

2 tsp cumin powder


  1. Heat fat of choice in skillet
  2. Add diced onions and diced bell pepper. Sauté until soft
  3. Add meat and cook through. Add the seasoning and can of Rotel. Add water as needed (if there is not enough liquid from Rotel).
  4. Bring to a boil, reduce heat and simmer for 5 minutes.
  5. Scoop out the spaghetti squash and mix it in the skillet.
  6. Heat through.
  7. Eat and Enjoy!

Tip: You can serve this with toppings like green onions, jalapeños, diced tomatoes, shredded cheese.

Another tip: Serve it with a side salad of tomatoes, black beans and avocado


Pad Thai Chicken with Zoodles

pad thai zoodles

Source: My March online accountability group

For people following the 21 Day Fix àContainer counts: 1 red, 1¼ green, 1 orange, 2 tsp

Serves 2


2 chicken breasts, cut into bite size pieces

4 tsp coconut oil, divided

2 eggs, beaten

3 stalks green onion, cut into 2

1 clove garlic, minced

1 tsp fresh grated ginger

½ cup matchstick cut carrots

2 large zucchini, cut into noodle spirals

Himalayan salt

Dash of crushed red pepper

1 lime

1 tbsp honey

4 tbsp coconut Aminos (this is like soy sauce)

¼ cup chopped peanuts



  1. Make a quick Pad Thai sauce by mixing 1 tbsp lime

juice, honey, coconut Aminos and crushed red pepper.

Set aside.

2. Season the chicken breasts with Himalayan

salt, and cook in 1 tsp of the coconut oil over med heat.

When finished, remove from pan and wipe pan clean

with a paper towel.

3. Using another tsp of coconut oil,

cook scrambled eggs in pan. Remove when finished and

set aside with the chicken.

4. Again – wipe the pan clean

with a paper towel. Using the remaining 2 tsp of coconut

oil, cook the green onion, garlic and ginger for a minute

until fragrant.

5. Add carrots to the pan and stir fry for

another few mins before adding chicken and egg back

to the pan.

6. Add zoodles and cook for a minute or until

they begin to soften

7. Add Pad Thai Sauce and cook for an

additional 2 mins

8. Taste and adjust seasoning if desired.

9. Divide into 2 plates and top with freshly squeezed lime

juice, chopped peanuts and cilantro. Serve with additional

lime wedges.

Tip: You could use shrimp or tofu instead of chicken if desired!

21 Day Fix Spinach Ricotta Lasagna Roll-Ups

lasagna rolls

Source: http://www.erinrosefitness.com/ricotta-spinach-lasagna-roll-ups/

Servings: 2 – Each serving is 1 Yellow, 1 Red, 2 Green and 1 Blue (make extras to have left overs during the week or freeze them!)


4 pieces of Whole Grain Lasagna Noodles (Yellow Container)

2 Red Containers (aka 1 ½ cups total) of 2% Ricotta Cheese (if you’re prego like me make sure you buy pasteurized ricotta!)

2 Green Containers (aka 2 Cups total) of spaghetti Sauce (make sure it has no sugar added or make your own)

2 Green Containers (2 cups total) of Spinach chopped (fresh or frozen, I used fresh)

2 Blue Containers (2/3 cups total) of Mozzarella Cheese (or you can do a mix of ¾ mozzarella and ¼ parmesan)


  1. Boil your Lasagna Noodles according to package directions. Once finished cooking, drain and then lay out on a piece of aluminum foil or wax paper.
  2. While your noodles are boiling, prepare the filling. Mix together the Ricotta Cheese, Mozzarella Cheese and Spinach in a bowl.
  3. Preheat oven to 400 degrees
  4. Spread a small amount of spaghetti sauce in bottom of pan
  5. Once noodles are finished spread the cheese mixture onto the noodles evenly and roll them up.
  6. Place them in the prepared casserole dish and pour the sauce over the rolled noodles making sure to cover all surfaces.
  7. Cover the dish in foil and bake for 30 minutes or until warmed through.
  8. Eat and Enjoy!

Tip: Serve it with a side salad!

Another tip: You can easily add chicken breast to this or ground turkey meat and/or beef to this recipe

Crockpot Paleo Irish Stew (in honor of St. Patrick’s Day of course)

irish stew

Source: http://blog.paleohacks.com/quick-easy-crockpot-beef-stew/


2 pounds pastured stewing beef

  • 2 cups of beef or chicken stock (or 1 cup stock and 1 cup wine or beer)
  • 1 tablespoon balsamic vinegar
  • 1 medium onion, chopped
  • 2 stalks of celery, roughly chopped
  • 2 large carrots, peeled and chopped
  • 3-5 small potatoes, cubed (optional)
  • 1 to 3 cloves of garlic, minced (adjust according to your taste)
  • 1 tablespoon of paprika
  • 3 bay leaves
  • 1/2 teaspoon of salt
  • 1/2 teaspoon of black pepper
  • 1 teaspoon each dried rosemary, basil, and oregano
  • 1/8 cup arrowroot powder (if you want to thicken your stew)


Stew Cooking Directions

1.Place meat into crockpot.

2.Add liquids then all other ingredients except for arrowroot powder on top.

3.Cover and cook on low for eight hours.

  1. Easy peasy, right?

Directions to Thicken

  • Just before you’re ready to eat, use a ladle to spoon out most of the liquid into a small saucepan.
  • Bring to a boil.
  • Stir a small amount of the liquid into a small bowl and sprinkle in the arrowroot flour, whisking as you add it. Make sure there are no lumps.
  • Slowly pour the arrowroot mixture into the boiling liquid in the pot and remove from heat as you whisk continuously.
  • Do not reheat as this will break the bonds of the thickener.
  • If it’s not thick enough, use water and some more arrowroot powder in your small bowl, whisk to mix, then slowly add into the gravy.
  • Pour thickened gravy back into slow cooker and stir gently.

Tip: Serve this on its own or with a green salad.

Another tip: Serve it with some Paleo Irish Soda Bread à recipe found here


Do you like these recipes?!? Have you liked other ones that I’ve shared with you? You do?

Well, GREAT! Share them with others on your personal social media pages! And I love to hear from you so leave comments too!



The Mind-Body Connection

The mind-body connection is a colloquial term that gets thrown around in every day jargon (like my use of SAT words? )  BUT, what does it actually mean?

Here is an official definition: Our thoughts, feelings, beliefs, and attitudes can positively or negatively affect our biological functioning. In other words, our minds can affect how healthy our bodies are and vice versa! (http://www.takingcharge.csh.umn.edu/explore-healing-practices/what-are-mind-body-therapies)

Okay…but still…what does that mean?


It means that if you don’t take care of your body, put good, nutritious things in it and exercise you are going to feel like crap emotionally AND physically. It means that if you don’t build up your confidence and self-esteem, if you don’t love yourself, you’re going to treat your body like crap and it will feel like crap and look like crap.  And you will look at yourself in the mirror and hate yourself and punish your body because you can’t stand YOU.  You will either eat when you aren’t hungry or starve yourself, or pump your system full of drugs and alcohol to mask the pain or you will gamble or smoke or have sex with random people or sit in your room in the dark and cry and continue to hate yourself and wish that things could be different but you are convinced you are doomed to wallow in the muck of self-pity and loathing for the entirety of your life.

On the other hand, if you do take care of your body, eat clean and exercise you will feel good not only physically, but emotionally as well! You will be proud of your accomplishments, proud of who you are, proud of your hard work and guess what?

If you feel all those things about yourself, you’re going to LOVE yourself! You are going to RESPECT yourself and you will want to continue to treat your body like it’s the only one you’ve got (because it is) and you will continue to nourish your mind and develop a POSITIVE outlook on life that will in turn encourage you to keep taking care of that body of yours and as you can see… the cycle continues.

me and patrick


Let’s rewind 2 years ago and let me give you a scenario:

It’s the wee hours of the morning. The sun has not even peeked out over the horizon yet and I am woken up by the sounds of my daughter crying.  I rub my sleepy eyes, lay there for a few minutes hoping she will stop and go back to sleep but she doesn’t.  She just cries louder.

I drag my tired butt out of bed and go to her room, only to find that she’s hungry and wants to eat…at 4:00 AM! I grudgingly carry her downstairs, give her some beans and cheese (because she loves to eat that stuff) and wait impatiently for her to finish so I can take her back upstairs and crawl into bed.

And for the love of God, I’m hoping she will sleep in for a change because I can’t fathom the thought of her getting up at 6 like she typically does and having to deal with that.

Now…fast forward to present day:

It’s still the wee hours of the morning, 3:35 AM to be exact, and I wake up to my son crying. I give him a few minutes to calm himself down but he doesn’t.  I haul my butt out of bed and into his room to find that, low and behold, he’s hungry.  (Maybe it’s a genetic thing in my family).  I take him downstairs and feed him cereal and cheese (because those are his favorite things) and wait until he’s done.

By the time he’s done and I take him back to his room it’s around 4:30 AM.

These scenarios sound very similar, right? But there’s one BIG difference…ME and my MINDSET!

After I put my son back in his bed I had a choice…I could go back to sleep OR I could go downstairs and workout. I talked to myself for a while, trying to decide what to do.

The conversation in my head went something like this: I could go back to bed because I have to go to work and take Charlie to soccer practice afterwards.  It would be cozy.  I could just workout later. (But I also know I probably won’t because if it doesn’t happen in the morning – forget about it).  If I go back to sleep I won’t get up at 5 to exercise like I originally planned and if I don’t exercise I’ll feel disappointed in myself and I’ll let everyone else in my accountability group down.

So…I CHOSE to put on my big girl panties (and my workout pants) and went downstairs, pushed play and did NOT regret a single minute of it!

Here’s another funny thing…I’m actually not tired. Not yet anyway (it is only 1 in the afternoon).  But I truly and honestly believe I feel just as good today as I did yesterday (even though I got a lot more sleep yesterday) because of how I treat myself and my body.  I truly believe I feel SO good, emotionally AND physically, because I watch what I eat, drink a daily superfood shake and exercise.  I take time for myself to take care of myself which benefits not only me but my family as well.

me and 15lb weight


Weekly Recipe Round (8) Up

Hey y’all!  Here is your HEALTHY and TASTY weekly dinner menu!

weekly menu 8

I told you I wanted to give you variety, right?  I wouldn’t want you to get bored or anything crazy like that!  So these are all 21 Day Fix Recipes!  For those of you who are following the 21 Day Fix meal plan, (not diet, meal plan) I included the container counts for you…your welcome!

Why, you may ask, am I sharing a whole bunch of 21 Day Fix Recipes?  Because they are delicious, well-balanced, healthy meals!  It’s not a diet!  As I’ve said a million times before and I’ll say it again – diets don’t work!  Healthy eating does!

me and 21 day fix containers

Why I LOVE the 21Day Fix Recipes:

  1.  You do not feel deprived
  2. You are not hungry (it’s actually a lot of food!) but if you are hungry than there are suggestions to follow as to what containers to add
  3. There are TONS of recipes (literally, tons all over the internet) and there’s even a cookbook, which I happen to have and it’s awesome!  It’s called Fixate.  Want it?  You can purchase it here:


4. There are MANY family-friendly recipes

5. There are MANY husband-friendly recipes

6.  It is a GREAT way to eat clean and still ENJOY your meals!  (It’s not like you’re eating a piece of lettuce and a hard-boiled egg).  This is REAL food!  And it’s REAL good!

Macaroni and Cheese with Broccoli


21 day fix containers: 1 green; ½ red; 1 yellow; ½ blue

Source: http://www.teambeachbody.com/teambeachbodyblog/nutrition/macaroni-and-cheese-with-broccoli-recipe?ICID=CT_BLOG_MAC_CHEESE_BROCCOLI


4 oz. dry whole wheat elbow macaroni (or pasta)

4 tsp. organic grass-fed butter (or organic coconut oil)

2 Tbsp. unbleached whole wheat flour

1½ cups unsweetened almond milk

1¼ cups freshly grated extra-sharp cheddar cheese

3 cups cooked chopped chicken breast, boneless, skinless

6 cups chopped broccoli florets, steamed

1 tsp. sea salt (or Himalayan salt)

½ tsp. ground black pepper


  1. Cook macaroni according to package directions. (Do not use salt or oil if suggested in directions.) Set aside.
  2. Melt butter in large saucepan over medium heat.
  3. Add flour; cook, whisking constantly, for 1 minute, or until brown (don’t let it burn).
  4. Slowly whisk in almond milk; cook, whisking constantly, for 1 to 2 minutes, or until mixture thickens and there are no lumps.
  5. Reduce heat to low. Add cheese; cook, whisking constantly, for 2 to 3 minutes, or until melted.
  6. Add chicken, broccoli, salt, and pepper; cook, stirring constantly, for 1 minute, or until heated through.
  7. Serve immediately.

Tips and Variations:

  • Use quinoa pasta and gluten-free flour if you’re following a gluten-free lifestyle.
  • Asparagus, green beans or Brussels sprouts can be substituted for broccoli.
  • A combination of cheeses like cheddar and Gouda, cheddar and Monterey jack, and cheddar and Asiago can be substituted for sharp cheddar.

Chicken Cacciatore

Source:  http://www.teambeachbody.com/teambeachbodyblog/nutrition/15-easy-one-pot-meals?ICID=CT_BLOG_ONE_POT_MEALS

chicken cacciatore

21 day fix containers: 1 red; 2 green

Total Time: 31 min.

Prep Time: 10 min.

Cooking Time: 21 min.

Yield: 4 servings


1 Tbsp. olive oil

1 lb. raw chicken breasts, boneless, skinless, cut into 1-inch pieces

1 medium onion, thinly sliced

1 medium celery stalk, sliced

1 clove garlic, finely chopped

1 medium red bell pepper, cut into 1-inch pieces

8 oz. sliced mushrooms

1 (14.5 oz.) can whole tomatoes

1½ tsp. dried basil, crushed

Ground black pepper (to taste; optional)

2 medium zucchini, sliced

1 medium eggplant, peeled, cut into 1-inch cubes

6 fresh parsley sprigs, finely chopped (for garnish, optional)


  1. Heat oil in large nonstick skillet over medium high heat.
  2. Add chicken; cook, stirring frequently, for 3 to 4 minutes, or until lightly browned.
  3. Add onion, celery, garlic, bell pepper, and mushrooms. Cook, stirring occasionally, for 4 to 5 minutes or until onion begins to soften.
  4. Add tomatoes, basil, and pepper; cook, stirring occasionally, for 5 to 6 minutes.
  5. Add zucchini and eggplant; cook, stirring occasionally, for 5 to 6 minutes, or until chicken is no longer pink in the middle, and juices run clear.
  6. Garnish with parsley if desired.

Tip: Chicken Cacciatore can be served over brown rice or whole wheat pasta.

Another Tip:  Don’t do Carbs?  Serve it with a salad!

And yet even another tip (because I’m feeling generous): You can make this in the crockpot!  And since I don’t cook raw chicken (gross!) that’s what I do.

New England Clam Chowder

Source:  http://www.teambeachbody.com/teambeachbodyblog/nutrition/15-easy-one-pot-meals?ICID=CT_BLOG_ONE_POT_MEALS

clam chowder

21 day fix containers: ½ yellow; ½ green; ½ red; 1 teaspoon

Total Time: 40 min.

Prep Time: 15 min.

Cooking Time: 25 min.

Yield: 8 servings, approx. 1 cup each


5 tsp. olive oil, divided use

2 slices turkey bacon, chopped

1 medium onion, chopped

2 medium stalks celery, chopped

2 medium carrots, chopped

2 medium russet potatoes, peeled, cut into cubes

1½ tsp. finely chopped fresh thyme (or dried thyme leaves)

1 tsp. sea salt (or Himalayan salt)

½ tsp. ground black pepper

1½ cups low-sodium organic vegetable broth

1½ cups clam juice

¼ cup whole wheat flour

1½ cups unsweetened almond milk

2 cups chopped clams


  1. Heat 2 tsp. oil in medium saucepan over medium-high heat.
  2. Add turkey bacon and onions; cook, stirring frequently, for 5 to 8 minutes, or until onions are translucent.
  3. Add celery, carrots, potatoes, thyme, salt, and pepper; cook, stirring frequently, for 5 to 6 minutes.
  4. Add vegetable broth and clam juice. Bring to a boil. Reduce heat to low. Gently boil for 15 minutes.
  5. Heat remaining 3 tsp. oil in medium saucepan over medium heat.
  6. Add flour; cook, stirring constantly, for 2 to 3 minutes.
  7. Add 1 cup of hot liquid from medium saucepan; whisk until well  blended. Add this thickened mixture back to medium saucepan. If Cook, stirring frequently, for 3 to 5 minutes, or until thickened.
  8. Add almond milk and clams; cook, stirring frequently, for 3 to 5  minutes, or until thickened.

Tip:  If you are gluten free, try adding gluten free flour or coconut flour instead

Another Tip:  Serve this with some Paleo rolls and/or a side of your favorite flavor of chicken sausage


Winter Superfoods Bowls

winter superfoods bowl

21 day fix containers: 1 ½ green; 2 ½ yellow, 1 blue; 1 orange; 1 teaspoon

Source: http://www.teambeachbody.com/teambeachbodyblog/nutrition/15-easy-one-pot-meals?ICID=CT_BLOG_ONE_POT_MEALS

Total Time: 55 min.

Prep Time: 20 min.

Cooking Time: 35 min.

Yield: 4 servings


2 medium beets, peeled, cut into 1-inch cubes (buy these already roasted in the produce section to save time!)

2 medium sweet potatoes, cut into 1-inch cubes (buy frozen sweet potatoes already diced to save time!)

4 tsp. olive oil, divided use

½ tsp. ground cumin, divided use

Sea salt (or Himalayan salt) and ground black pepper, divided use

2 cups Brussels sprouts, cut in half lengthwise

½ medium avocado, cut into chunks

¼ cup water

2 Tbsp. fresh lime juice

1 Tbsp. rice vinegar

1 clove garlic, finely chopped

1 tsp. raw honey (or maple syrup)

2 cups cooked bulgur, warm

2 cups chopped kale

1 (15-oz.) can chickpeas (garbanzo beans), drained, rinsed

¼ cup sliced almonds, toasted

¼ cup sunflower seeds



  1. Preheat oven to 425º F.
  2. Place beets and sweet potato on a large baking sheet. Drizzle with ½ tsp. oil. Season with ¼ tsp. cumin, salt and pepper, if desired
  3. Bake for 10 to 15 minutes; stir.
  4. Add Brussels sprouts. Drizzle with ½ tsp. oil. Bake for 20 minutes, stirring halfway through, or until vegetables are tender-crisp.
  5. While vegetables are baking make dressing by placing avocado, water, lime juice, vinegar, remaining 3 tsp. oil, garlic, honey, remaining ¼ tsp. cumin, and salt in blender (or food processor); cover. Blend until smooth. Set aside.
  6. Evenly divide bulgur between four serving bowls. Evenly top with kale, chickpeas, roasted vegetables, dressing, almonds, and sunflower seeds; serve immediately.


  • Spinach, Swiss chard, or collard greens can be substituted for kale
  • Broccoli can be substituted for Brussels sprouts.
  • Legumes can be substituted for beets and sweet potatoes.

Tip:  you can roast the beets and sweet potatoes the night before to save time the next day!

Another tip:  This can easily be served with chicken breast


And there you go!  Now all you have to do is get to the grocery store and get all of these delicious ingredients to make these delicious meals!  You know what else you need to do?  SHARE this post with others!

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