Tag Archives: healthy choices

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 Dinner Menu Made Easy

Alright y’all!  As I said, I’m back on this blog and one of the things I like to do is post a weekly dinner menu.  Let’s face it – it’s HARD to come up with meals that are HEALTHY for your family and relatively easy to make.  Maybe it’s not that hard…but…having to do it every…single…week makes it seem tedious and monotonous.

If I don’t have the mental energy to devote some of my creativity to meal planning for the week, I’ll ask my husband – “What do you want for dinner this week?”

His answer usually?  “I don’t know.  Food.”  OR “Something with meat.”

(Insert eye roll here)

I don’t know if it goes like that in your house or not…but in case it does…my goal is to make it simple for you!!

So…here you go…here are 4, HEALTHY and TASTY meals you can make!!!

P.S. They are all Paleo since my plan this week is to follow the Ultimate Reset recipes for breakfast and lunch and have a Paleo meal for dinner.

CHICKEN SATAY WITH CREAM ALMOND SAUCE AND CUCUMBER SALAD

satay

Ingredients:

1 lb chicken thighs, boneless skinless

½ small bunch cilantro

2  English cucumbers

1 (1 inch) piece ginger root

1 lime½ medium red onion

crushed red pepper

honey

natural almond butter

rice vinegar

tamari soy sauce

turmeric

virgin coconut oil

 

Directions:

1. Peel and mince ginger. In a medium bowl, whisk together ginger, almond butter, water, vinegar, soy sauce, honey, lime juice, turmeric, and crushed red pepper. Transfer ½ of mixture to a small bowl (to use as sauce) and set aside.
1 (1 inch) piece ginger
3 tbsp natural almond butter
2 tbsp warm water
2 tbsp rice vinegar
1 ½ tbsp gluten-free soy sauce
½ tbsp honey
½ lime
1 tsp turmeric
⅛ tsp crushed red pepper

2. Wash and dry cilantro. Shave leaves off the stems; discard the stems and mince the leaves. Add ½ (save the rest for the salad) to the medium bowl.

½ small bunch cilantro
3. Cut chicken into bite-sized pieces. Add to medium bowl and toss to coat.
1 lb chicken thighs, boneless skinless
4. Heat a grill pan, outdoor grill, or skillet over medium-high heat.
5. Thread chicken onto 6 skewers and place on a plate. Alternatively, you can cook the chicken pieces directly on the grill/skillet without using skewers.
6. Coat grill or bottom of skillet with oil. Add skewers and cook until chicken is cooked through but still juicy, 3-4 minutes per side.
about 1 tbsp virgin coconut oil
7. In a medium bowl, prepare salad dressing by whisking together remaining cilantro, lime juice, vinegar, soy sauce, honey, and crushed red pepper.
½ lime
2 tbsp rice vinegar
1 tbsp gluten-free soy sauce
1 tbsp honey
⅛ tsp crushed red pepper
8. Peel and thinly slice onion. Wash, trim ends, halve lengthwise, and thinly slice cucumbers into half rounds. Add everything to bowl with dressing and toss.
½ medium red onion
2 English cucumbers
9. To serve, place chicken skewers on a plate, add salad, and have with almond sauce on the side. Enjoy!
Source: http://cooking.mealime.com/recipes/chicken-satay-creamy-almond-sauce-thai-cucumber-salad/1204?servings=4

ZUCCHINI AND SWEET POTATO FRITTATA

FRI

Ingredients:

  • 2 tbsp butter (Ghee) or coconut oil;
  • 8 eggs;
  • 1 large sweet potato, peeled and cut in slices;
  • 2 sliced zucchinis;
  • 1 sliced red bell pepper;
  • 2 tbsp fresh parsley;
  • Salt and pepper to taste.

Preparation

  1. Heat a pan over a medium-low heat;
  2. Add the oil and sweet potato slices and cook until soft, about 8 minutes;
  3. Add the zucchini and red bell pepper slices and cook for another 4 minutes;
  4. While it cooks, whisk the eggs in a bowl, making sure to incorporate a lot of air in the mixture;
  5. Season the egg mixture with salt and pepper and add to the cooking veggies;
  6. Cook on low heat until just set, about 10 minutes;
  7. Finish the frittata until golden under a heated broiler.
  8. Cut the finished frittata into wedges and serve with fresh parsley.
Tip:  Serve it with a side salad!
Source: https://paleoleap.com/zucchini-and-sweet-potato-frittata/

PALEO PIZZA SOUP

tall

Ingredients:

  • 12 oz chicken sausage, sliced (check ingredients)
  • 4 oz uncured pepperoni, cut into 4ths
  • 1 25 oz jar marinara (check ingredients for no added sugar or oil)
  • 1 14.5 oz can fire roasted tomatoes
  • 1 large onion, diced
  • 16oz mushrooms, sliced
  • 1 3oz can sliced black olives (optional)
  • 1 tablespoon dried oregano
  • 1 teaspoon garlic powder
  • 1/2 teaspoon salt, or to taste

Instructions:

  1.  In a large saucepan, cook all ingredients until the onions and mushrooms are tender or for 30 minutes.
  2. Taste add any extra seasonings as desired.
  3. Serve hot!
Tip:  Serve it with a side salad and/or paleo bread
Source: www.jaysbakingmecrazy.com
CREAMY BASIL & TOMATO CHICKEN
Creamy+Basil+&+Tomato+Chicken

Ingredients:

  • 1 pound chicken boneless skinless chicken thighs or breasts
  • 1/2 yellow onion
  • 1 teaspoon coconut oil
  • 3 garlic cloves
  • 2 tablespoons sunflower seeds
  • 1 tablespoon nutritional yeast
  • 1 package basil
  • 1 tablespoon avocado oil
  • Salt & Pepper
  • 1/2 cup coconut milk
  • 1/2 teaspoon arrowroot powder
  • 1/3 cup cold water
  • 1 cup cherry tomatoes, sliced in half

Directions:

  1. Heat the coconut oil in a large skillet over medium heat until it sizzles. Slice the onion into strips while the oil heats, and then add it to the pan. Cook until translucent.
  2. Once the onion is translucent, add the chicken to the pan. Cook for 12 minutes, then flip over and cook for 13 more minutes. (To get the best sear, avoid moving it around too much between flips). Chicken should be cooked through. If it is not, continue to cook until chicken has no pink in the middle and juice run clear).
  3. Meanwhile, prepare the pesto: place the garlic in the bowl of a food processor. Pulse until the garlic is finely minced. Add the sunflower seeds and pulse serval times. Add the nutrition yeast, a sprinkle of salt, and a dash of pepper to the food processor. Finally, add the basil and avocado oil. Pulse until the basil is well minced.
  4. In a small bowl, whisk the arrowroot powder into the water. Add the coconut milk, and then whisk in the pesto. Pour the sauce into the skillet with the chicken. Bring to a gentle simmer. Add the sliced cherry tomatoes. Allow to simmer for 1-2 more minutes, until tomatoes are warmed, and serve.

Tip:  Serve it with a spinach salad

There you go!  I hope you and your family enjoy these recipes!

 

Chili Cook Off

I LOVE having chili in the Fall and Winter…whether it’s for a party, a football game or just because it’s chilly outside (hhahahaah – like my play on words) it is a staple at my house this time of year.

c

Here are four of my FAVORITE child recipes – HEALTHY and TASTY of course!

All Meat and Veggie Chili – Paleo Recipe

Source: http://www.laurafuentes.com/paleo-chili-recipe-all-meat-veggie/

 

paleo-chili

Prep time: 

Cook time: 
Total time: 
Serves: 8 servings
Ingredients
  • 1½ pounds ground beef
  • 2 cloves garlic, chopped
  • 2 tablespoons (30 ml) oil
  • 1½ cups onion, diced, about 1 large onion
  • ½ cup chopped celery, about 1 stalk
  • 1½ cups carrots,peeled and diced, about 4 medium carrots
  • 2 tablespoons chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon oregano
  • 1 teaspoon salt
  • ¼ teaspoon cayenne pepper (optional)
  • 4 cups zucchinis, diced, about 2-3 medium zucchinis
  • 1 15-ounce can tomato puree or tomato sauce
  • 1 15-ounce can diced tomatoes
Instructions
  1. In your seasoned skillet or 5-6 quart large cast iron pot, brown beef and garlic. Cook over medium heat until beef is thoroughly cooked and browned. Drain off excess fat, set aside.
  2. Add oil, onions, celery, carrots, and seasonings to the skillet and cook until translucent over medium-high heat, about 5-7 minutes. Once onions are golden and veggies are midway cooked, add zucchini and cook for 2 minutes, making sure you stir everything well.
  3. Add cooked beef, tomato puree/sauce, and tomatoes into the pot and stir well. Bring everything to a boil, stirring frequently, reduce heat and simmer for 20 minutes.
  4. Check on the amazing mixture every so often and stir. Serve immediately.

Tips:  I serve mine with brown rice or paleo cornbread and green beans

Whole30 Chocolate Chili Recipe

It may sound weird…but it’s good…..I promise!!

choc-chili

Source: http://www.andreatooley.com/2014/10/whole30-chocolate-chili/

Ingredients:

  • 1 tablespoons coconut oil
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • 1 pound ground beef  (I used 90/10 lean beef)
  • 1/2 teaspoon dried oregano leaves
  • 1 tablespoon chili powder
  • 1 tablespoon ground cumin
  • 3/4 tablespoon unsweetened cocoa
  • 1/2 teaspoon ground allspice
  • 1/2 teaspoon salt
  • 1 can (6 ounces) tomato paste
  • 1 can (14.5 ounces) fire-roasted, chopped tomatoes
  • 1 can (14.5 ounces) beef broth

Directions: 

  1. Heat the coconut oil in a pan over medium heat.
  2. 2. Add your diced onions and garlic and cook until the onions are translucent, about 10 minutes.
  3. Transfer the cooked onions to your crockpot.  Next, add the beef to the same pan that had your onions.
  4. Cook the beef until just no longer pink.  Transfer the beef and all the juice to your crockpot.
  5.  In a separate bowl, mix together all of your spices.
  6. Pour the spices into the pan and cook for just a minute until fragrant.
  7. Then, add your tomato paste and beef broth.
  8. Stir until the tomato paste, beef broth, and spices are all combined, about 2 minutes.
  9. Pour the sauce into your crockpot.
  10. Finally, add the tomatoes to your crockpot.  Give everything a good stir, cover, and cook on high for 3 hours.

Tips:  serve with avocados and jalapeños

Healthy Vegetarian Quinoa Chili

Source: http://peasandcrayons.com/2015/10/healthy-vegetarian-quinoa-chili.html

veggie-chili

10 minPrep Time

25 minCook Time

35 minTotal Time

Ingredients

  • 2 cups yellow onion, diced
  • 1 green bell pepper, diced
  • 1 red bell pepper, diced
  • 4 cloves garlic, minced
  • 1 TBSP olive oil
  • 2 cups crushed tomatoes
  • 1 cup corn [frozen or fresh]
  • 1 can spicy chili beans with sauce [15 oz]
  • 1 can black beans, drained and rinsed [15 oz]
  • 2 TBSP chili powder
  • 1 TBSP cumin
  • 1 tsp dried oregano
  • 1/2 tsp smoked paprika, plus extra to taste
  • salt and pepper to taste
  • 1 cup quinoa [red, white, or a mix of both]
  • 1.5 cups water or veggie broth
  • EXTRAS:
  • diced jalapenos or cayenne pepper for a kick
  • veggie broth or tomato sauce to adjust chili thickness
  • all the toppings your heart desires 

Instructions

  1. Chop your peppers and onion and mince your garlic.
  2. Heat a tablespoon of oil in a Dutch oven or a large pot on medium-high heat.
  3. Add onions, peppers, and garlic and cook for about 5 minutes to tenderize the veggies.
  4. Next add crushed tomatoes, corn, chili beans, black beans, and spices; stir to mix.
  5. Reduce heat to medium-low and simmer, covered, for 25-30 minutes.
  6. While your chili simmers, rinse your quinoa.
  7. Add quinoa to a small pot with water or vegetable broth to boil [1.5 cups] and bring to a rolling boil.
  8. Once boiling, reduce heat to lowest setting and cover [with the lid propped open a bit to vent] for 12-13 minutes or until quinoa is fluffy. Fluff with a fork and add to the pot of chili.
  9. Total cook time for the chili will be about 25-30 minutes but feel free to leave it simmering on the stove for a little longer, on the lowest setting, if desired to mingle the flavors even further.
  10. Scoop out a bowlful, pile on the toppings, sit back, and enjoy!

The Best Healthy Turkey Chili

Source: http://www.ambitiouskitchen.com/2015/11/seriously-the-best-healthy-turkey-chili/

chil

Ingredients
  • 2 teaspoons olive oil
  • 1 yellow onion, chopped
  • 3 garlic cloves, minced
  • 1 medium red bell pepper, chopped
  • 1 pound extra lean ground turkey or chicken (99%)
  • 4 tablespoons chili powder
  • 2 teaspoons ground cumin
  • 1 teaspoon dried oregano
  • 1/4 teaspoon cayenne pepper
  • 1/2 teaspoon salt, plus more to taste
  • 1 (28-ounce) can diced tomatoes
  • 1 1/4 cups chicken broth
  • 2 (15 oz) cans dark red kidney beans, rinsed and drained
  • 1 (15 oz) can sweet corn, rinsed and drained
  • For topping: cheese, avocado, tortilla chips, cilantro, sour cream
Instructions
  1. Place oil in a large pot and place over medium high heat. Add in onion, garlic and red pepper and saute for 5-7 minutes, stirring frequently. Next add in ground turkey and break up the meat; cooking until no longer pink. Next add in chili powder, cumin, oregano, cayenne pepper and salt; stir for about 20 seconds.
  2. Next add in tomatoes, chicken broth, kidney beans and corn. Bring to a boil, then reduce heat and simmer for 30-45 minutes or until chili thickens and flavors come together. Taste and adjust seasonings and salt as necessary. Garnish with anything you’d like.
  3. Makes 6 servings, about 1 1/2 cups each.

I hope you enjoy all of these recipes!  Don’t forget to share this blog with others – sharing is caring!

Weekly Recipe Round (up) 26

Hey y’all!

I’m actually getting this post up on time for a change!!!

I try to get these recipes up on Sunday but you know…life happens…and well…

Do you have kids?  Have they started school and all of their after-school activities?  My daughter started school a month ago but her after-school activities are starting up now.  She has Daisy’s, cheerleading and dance!  And then there’s my son, who has music, story time and play group.  Can you say – “Mama doesn’t have a whole lot of time to cook?”

Now, don’t get me wrong, I love it!  I love being home with them, being able to take them to all their activities but it requires a lot of organization and time management on my part…which, as it happens…neither of those are my forte.

BUT I have discovered something that helps me tremendously – the crockpot!!!!  It is a HUGE time-saver and there are so many HEALTHY and TASTY recipes you can make!!!

Here are 4 you can make this week!

And- BONUS- they all have 21 Day Fix Counts!

Slow-Cooker Meatloaf (21 Day Fix Approved)

meatloaf

6 servings

Ingredients:
1 cup rolled oats
2 lb. ground beef
2 eggs
1/2 cup organic no-sugar-added tomato sauce
3/4 cup Parmesan cheese
Salt and pepper to taste
2 tsp. onion powder
1 tsp. garlic powder
1 tbsp. dried parsley
1 tbsp. mustard
2 tsp. dried minced onion
1 tbsp. Worcestershire sauce

Spray slow-cooker with nonstick cooking spray.

Combine all ingredients into a large bowl. Crumble ground beef over mixture and stir well to combine.

Shape into an oval loaf; place in a 5-quart slow cooker. Cover and cook on Low until a meat thermometer reads 160 degrees F (71 degrees C), 5 to 6 hours.

(Optional:  Whisk a little ketchup, mustard, and Worcestershire sauce in a small bowl; spoon sauce over meat loaf.  Continue cooking on Low until heated through, about 15 minutes.)

Remove from slow-cooker and let stand 10 minutes before cutting.

Source: http://christinepechulis.blogspot.com/2015/02/slow-cooker-meatloaf-21-day-fix-approved.html

21 Day Fix Counts: Each serving counts as 1 red, 1/2 a yellow, 1/2 a blue, and a smidge of a purple — for the tomato sauce.  Just eat 4 less grapes next time!! 

Tip:  Serve this with a side salad and mashed cauliflower

Yield: 8 servings

21 Day Fix Portions (per 1 cup serving): 1 Yellow, 1 Green, 1 Blue


Italian Tortellini Soup

tortellini-soup

Servings: 8

Ingredients
  1. 1 onion, chopped
  2. 5 garlic cloves, minced
  3. 2 quarts low sodium organic chicken stock/broth
  4. ¼ cup fresh basil, finely chopped
  5. 2 cups spinach leaves
  6. 1 can (28-32oz) crushed tomatoes
  7. 1 can (14oz) diced tomatoes
  8. 2 tbsp pasta (or tomato) sauce of choice (I used Classico)
  9. 1 package refrigerated whole wheat 3-cheese tortellini
  10. ¼ cup shredded parmesan cheese

 

Directions
  1. Saute, onions and garlic in a little bit of Extra Virgin Olive Oil until tender. Season with a little italian seasoning, salt and pepper.
  2. Add sauteed onions and garlic to the CrockPot along with ingredients 3-8. Cook on low for 3-4 hours, or all day.
  3. Right before dinner time, cook the tortellini according to package instructions (should take about 7 minutes in boiling water). Then add to the soup.
  4. Use a GREEN container (or 1 cup) to portion your soup. Then add the parmesan cheese to each bowl and fold in- adds the perfect final touch!

Source: http://honeybeehomemaker.blogspot.com/2015/03/italian-tortellini-soup.html?m=1

21 Day Fix Counts: 1 Yellow, 1 Green, 1 Blue

Tip:  Serve this with a side salad or some homemade Paleo bread

Another tip:  Save the leftovers for lunch the next day!

21 Day Fix Crockpot Turkey Chili

21-day-fix-crock-pot-chili-1

Servings: 8

Ingredients:

1 lb lean ground turkey
1 cup onion, chopped
4 cloves garlic, pressed
1 cup yellow pepper, chopped
1 cup orange pepper, chopped
1 cup red pepper, chopped
1 4oz can mild chopped green chilis
2 cups navy beans
2 cups pinto beans
2 cups kidney beans
2 cups Turkey broth (can use chicken or vegetable)
2 15 oz cans tomato sauce (all natural, no sugar)
1 Tbs chili powder
1 tsp cumin
1 tsp oregano
Cilantro for garnish
How to make 21 Day Fix Crock Pot Turkey Chili:
Sautee onions until translucent, about 5 minutes.
Add ground turkey, and brown until cooked through.
Add garlic, stir until fragrant, about 30 seconds.
Transfer to slow cooker.
Add the remaining ingredients and stir to combine.
Cook on low for 6-8 hours or high for 4-6 hours.
Serve garnished with cilantro.
Source: http://www.carrieelle.com/21-day-fix-crock-pot-chili/
 
21 Day Fix Counts: One serving equals roughly 1 green container and 1.5 reds
Tip:  This would go PERFECT with some paleo cornbread or on top of baked sweet potatoes

Slow Cooker Maple and Mustard Chicken

chicken-mustard

Servings: 8

Ingredients

    • 6 large red potatoes, cut into 1/2″ – 3/4″ cubes
    • 1/3 cup spicy brown mustard
    • 1 Tbs maple syrup
    • 2 lbs chicken breasts, trimmed
    • salt and pepper, to season
Maple-Mustard Sauce
  • 1/2 cup spicy brown mustard
  • 1/4 cup maple syrup

Instructions

    1. In a small bowl, stir together 1/3 cup mustard and 1 tablespoon maple syrup, set aside.
    2. Add the potatoes to your slow cooker, then drizzle with half of the maple-mustard mixture.
    3. Lightly season the chicken with salt and pepper on both sides then place on top of the potatoes, drizzling with the remaining maple-mustard mixture.
    4. Cover and cook on low for 4 – 4 1/2 hours or until the chicken is cooked through. Remove chicken, let cool a few minutes then refrigerate.
    5. Your potatoes won’t yet be fully cooked. Give them a stir and crank the slow-cooker up to high for another 2 hours or until they’re cooked through.
    6. Meanwhile, stir together 1/2 cup mustard with 1/4 cup maple syrup and set aside. When ready to serve, warm in the microwave.
    7. Once the potatoes have fully cooked, you can either throw the chicken back into the slow-cooker to heat it through or you can heat it in the microwave. When chicken is hot, let it rest for a couple of minutes, then slice and serve with the potatoes and the warmed Maple-Mustard Sauce.
Each serving is 3/4 cup sliced chicken, 1/2 cup potatoes, 1 1/5 Tbs sauce

21 Day Fix Container Counts: 1 RED, 1 YELLOW, 2 tsp maple syrup

Source: http://thefoodieandthefix.com/slow-cooker-maple-mustard-chicken-potatoes/

Tip:  Serve this with a side of your favorite roasted vegetable

 

I hope you and your family enjoy these recipes!  Let me know what you think and comment on this post.  Don’t forget – share this post on all your social media pages!

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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