Breakfast for Dinner!

Monday’s have been crazy lately, so I’ve missed quite a few of our Monday meals. I battled rough morning (all day) sickness earlier this winter, and now that I’m almost to the halfway point in my pregnancy the nausea is (thank goodness) completely gone. Even though I no longer feel sick, my second trimester hasn’t been as easy with this pregnancy as it was the last. I’ve been struggling with a really poor appetite in the evening along with a lot of fatigue late in the day, which has made it difficult for me to have the motivation to cook an evening meal. Family meals are important to me, so I’m trying to start planning meals again and get back in the kitchen.

There’s a few pancake recipes I’ve been wanting to try, and have never gotten around to making them for breakfast. Carli doesn’t eat as well in the evening as she used to, but always wakes up ravenous. Usually she’s not interested in waiting around for me to cook her something for breakfast- she wants something quick! So I thought- why not try the pancakes for dinner? I love breakfast for dinner, it’s just not something we do often. The recipes are easy, so it was the perfect meal to make with my two-year old.

I got the inspiration to do this tonight after I noticed the four bananas on my counter that were extremely ripe. Both pancake recipes are made with ripe bananas along with a few other simple ingredients and don’t require a lot of prep or cooking time. Perfect for a simple meal!

The first pancakes I made were with bananas, oats and blueberries. Carli loved to help with the measuring and pouring into the blender. She also helped me break up the bananas into pieces to add to the batter.

Blueberry Banana Pancakes:

  • 1/3 cup plain Greek yogurt
  • 1 ripe banana
  • 1/2 cup rolled oats
  • 1 egg
  • 1 tbsp almond milk
  • 1/2 tsp baking powder
  • handful of blueberries

Put all ingredients except the blueberries into a blender. Blend until smooth. Fold in the blueberries and pour batter straight from the blender onto a skillet. Cook about 2-3 minutes each side. I topped with blueberries and banana slices. You don’t even need syrup for these! I put some on mine but next time I think I’ll do without- the bananas blended into the pancakes add plenty of sweetness.

Next, I tried a peanut butter and banana pancake recipe. My daughter has adapted my love for all things peanut butter, so I knew these would be a hit. This recipe makes really thin pancakes, but they are delicious. My husband thought there was too much banana in the mixture, and although I liked the taste I agreed that some may like it with less banana. I altered the recipe below depending on how much you like banana-tasting pancakes 🙂

Peanut Butter Banana Pancakes:

  • 1-2 ripe bananas (depending on how much banana taste you want)
  • 3 eggs
  • 3 Tbsp peanut butter
  • 1 tsp cinnamon

Mix all ingredients in a blender. Pour batter straight from the blender onto a skillet and cook about 2-3 minutes each side. I topped these with banana slices- it would also be good with melted peanut butter drizzled over the top.

I served the pancakes with turkey bacon and fruit. I had some batter left over, which I kept in the fridge to whip up some quick pancakes in the morning. This was definitely a meal we’ll do again- it was delicious, easy, and something Carli could help out a lot with. Baby girl even enjoyed it- I’ve been feeling her sweet kicks all evening 🙂

Our favorite easy meal

The last few weeks I’ve made some meals on Mondays that involve quite a few steps and lots of ingredients. I’ve enjoyed spending the time in the kitchen with Carli and she has LOVED getting to help me. But this week I wanted a little break from the amount of prep work and cleanup that I was having to do. We have had this meal several times and I’ve tweaked the recipe just a little bit. It’s easy, healthy, and most importantly delicious.

You can alter this recipe quite a few ways to meet your dietary goals. I’ll give you the recipe we typically use first and then give the altered versions at the end.

 

Oven roasted chicken sausage, peppers and potatoes


  • 1 package of chicken sausage (These come in many different flavors, I usually buy the spinach and red pepper for this recipe), sliced into small pieces
  • 2 medium potatoes (any kind you like will work), cut into small pieces
  • 1 red bell pepper, cut into strips
  • 1 orange bell pepper, cut into strips
  • 1 yellow bell pepper, cut into strips
  • olive oil
  • rosemary
  • garlic powder

In a large bowl, mix the potatoes and peppers together. Add olive oil, rosemary and garlic powder. I honestly don’t ever measure these out- I would say about 2 tbsp olive oil, and a tablespoon each of rosemary and garlic powder. I let Carli pour the olive oil in this week so our meal was a little more oily this week than usual. Mix together and spread out evenly on a baking pan. Place in a preheated oven (350 degrees) for 15 minutes.

Pouring is her favorite part

I let her cut up soft foods with a butter knife- don’t worry she has learned how to control the knife and is always supervised. She has loved the independence!

Once 15 minutes is up, add the sausage and cook an additional 25-35 minutes. Time will vary depending on how big your potato chunks are, the smaller the faster it will take to cook.

Enjoy!!

Altered versions: Sometimes I like to add about 1/2 sliced onion to the mixture. It adds flavor and more veggies- I just didn’t have on hand this week. If you want to omit the potatoes and just have sausage and veggies, you can do so by omitting the first 15 minutes of your cooking time. Just mix everything together and bake for 35 minutes. If I make it this way I like to serve it over brown rice (our family cannot survive without carbs).

Everything you need in a balanced meal is in this one pan dish, just add a side of fruit for dessert and you’re good to go!

Have a great week!

Monday Meals with Carli- Chipotle Burrito Bowls

There is only one problem with the area we live in. No Chipotle. For miles. Nick and I are pretty much obsessed, and sorry but Moe’s just doesn’t quite cut it for us. I decided to try and recreate their burrito bowls for our Monday night dinner, and I am so happy with how they turned out. Even Nick was impressed, and he’s pretty critical when it comes to Mexican food. This is most definitely one of our new family favorites.

I had a lot of little jobs for Carli to do, but there was also a lot of prep work beforehand (cutting vegetables, getting spices ready) so I did all of that while she napped. It can be tedious to make everything from scratch, and honestly I don’t usually have the time to do this often. I really want Carli to learn about all the ingredients that go into the foods we typically eat, so I’m trying to take the time to walk her through that on the nights we cook together. This might sound like a lot of work, but I promise it’s really not bad. And so worth it in the end.

For our burrito bowls we had the following parts to prepare:

  • Cilantro lime brown rice
  • Mixed veggies
  • Black beans
  • Chipotle chicken
  • Pico
  • Guacamole

These bowls are dairy-free and gluten-free, and can be made vegan if you omit the chicken. If you follow a Paleo plan, omit the beans and you are good to go.

First we started with the rice, it takes the longest. To make enough for our family of 2 and a toddler I cooked 1 cup of brown rice. We had plenty leftover, which is what I was hoping for (easy Tuesday lunch!) To cook 1 cup of rice, add 2 cups of water and steam until all the water is absorbed. While the rice is cooking, go on to the chicken.

She takes her jobs very seriously

For the chipotle chicken:

It’s all about the spices. If you don’t like spicy, I would recommend cutting the chili powders in 1/2. If you love spicy, you may want to add a little more. The rub is really easy to make. Just mix the following ingredients together:

  • 2 Tbsp olive oil
  • 1 tsp chipotle chili powder
  • 1 tsp chili powder
  • 1/2 tsp cumin
  • 1/2 tsp paprika
  • 1 tsp garlic powder
  • 1 Tbsp lime juice
  • salt and pepper to taste

I cut two chicken breasts into small chunks and marinated in the chipotle rub for about 30 minutes. While this is marinating, go on to the pico and guac.

Admiring her work

When I was ready to prepare this meal, I already had the tomatoes, red onion and cilantro chopped and ready to go. This made it really easy to just mix everything together- especially since I was cooking with a two year old. If you don’t have the time to prepare these from scratch, they are easy to find in the grocery store. Even though it requires a little more work, it’s cheaper to prepare fresh, and I prefer the taste better as well.

Pico:

  • 2 roma tomatoes, diced
  • 1/4 cup diced red onion (I used about 1/4 onion)
  • 1/4 jalepeno, seeded and diced
  • 5 stems cilantro, finely cut
  • 2 tsp lime juice
  • salt to taste

Taste testing- kid approved!

Just mix everything together- YUM!! The guacamole is easy too. Just mash the following ingredients together:

  • 2 avocados
  • 1 roma tomato, diced
  • 2 tsp lime juice
  • 3 garlic cloves, minced
  • 1 tsp cilantro
  • 1/4 red onion, diced

Carli had the most fun preparing the guacamole. I’ve started to let her cut soft vegetables with a butter knife and she loved cutting the tomato (with my help). I let her use her hands to mash it all together- she was so proud of the part she did “all by myself!!”

By this time your rice should be about done cooking. You’ll want to let it cool for 20-25 minutes. While it’s cooling, begin to cook the mixed veggies, black beans and chicken. I had the veggies cut up beforehand as well to save some time.

For the mixed veggies: 

  • 1/2 green pepper, sliced thin
  • 1/2 red pepper, sliced thin
  • 1/4 red onion, sliced thin
  • handful of mushrooms

Throw these in a pan with a little bit of olive oil and saute to your desired tenderness. While these are cooking you can work on the chicken as well. Just placed the marinated chicken you prepared earlier in a frying pan and cook until heated through, stirring frequently. During this time I also had the beans cooking in a small saucepan.

 

Finally the last step is finishing the rice. Once the rice has cooled, mix in 1/4 cup fresh cilantro (chopped), 1 tsp minced garlic, 1 tsp salt and 3 Tbsp lime juice.

Mix everything together and be prepared to be amazed. Healthy AND delicious!!

Monday Meals with Carli

Mondays are tough for us. My husband works an early morning shift, comes home to sleep for a few hours, and then has to go back into work around 10PM to work through the evening. This is after he has been working all weekend. The nice part about it all is that he gets almost 4 whole days off until Friday evening, but by Monday afternoon I’m going crazy trying to find ways to keep our toddler entertained.

Carli is only two, but is fascinated with cooking and loves to be with me in the kitchen. She even goes to the extent of finding cooking shows on Amazon Prime to watch, and can’t get enough of them. I’ve tried to get her into Mickey Mouse and the other typical shows toddlers are attracted to, but the kid isn’t interested! She has always been a great eater, but is at the age where she is starting to form an opinion about what she wants to eat and is getting picky. Not terribly picky, but enough that we are having to find creative ways to get her to sit down and eat a meal with us. One of the best ways to get little kids to eat a variety of foods and to eat healthy is to let them be involved. Carli likes to know (along with most other toddlers I’m sure) that she is somewhat in control of whatever the task at hand is- whether is be eating, playing, or learning something new. I thought I would start putting her interest in cooking to good use and let her be a part of making dinner on Monday nights. It’s been a win-win for both of us. She is learning about new foods and is getting to be more involved with the meal she is about to eat, and I get to test and try out new recipes. We sample the dishes together, add and take away ingredients to make it better and the end result is a dish that both of us have created that’s healthy and full of fun new flavors.

I’ll try to post our Monday meals each week. This has been a fun experience so far and something we both look forward to. Tonight our recipe tonight involved chicken, mango (a fruit Carli has had but not often), whole grains, broccoli (her favorite vegetable) and kale (a new vegetable for her). I’m trying to introduce new foods to her through this experience and it’s grown her interest in trying new foods. I look forward to sharing our Monday meals with everyone!

Mango Chicken with Whole Grains, Kale and Roasted Broccoli

**This recipe serves 2 people (or 2 adults and a toddler). You may want to double or triple the recipe**

First we started with the sauce. If you like your foods to be spicy I would add the crushed red pepper. To make it more kid-friendly I would remove the crushed red pepper- Carli doesn’t like spicy foods so I had to re-make the entire sauce recipe once she tried it so that she would eat it. Both versions are good!

 

For the sauce:

  • 1 tsp olive oil
  • 1 clove garlic, minced
  • 1 mango (chopped into cubes)
  • 1 tsp sesame oil
  • 1/2 cup water
  • 1/4 cup apple cider vinegar
  • 1/4 tsp red pepper flakes
  • 3 T brown sugar
  • 2 tsp ground cinnamon
  • 2 tsp ground ginger

Heat the olive oil over medium heat. Add the garlic and saute for about 2 min, until brown. Add the remaining ingredients. Turn the heat down to low and let simmer.

While the sauce is simmering, cut 2 chicken breasts into cubes. Heat 2 tsp of olive oil in a pan over medium heat. Add the chicken and cook until brown. Add the chicken to the sauce mixture and continue to let simmer.

Next, prepare the grains. I used 1/3 cup quinoa, 1/3 cup millet and 1/3 cup buckwheat. Bring 2 cups of water to a boil. Add the grains and reduce heat to simmer. Cover and let simmer for 15-20 minutes or until all of the water is absorbed.

While the grains are cooking, prepare the broccoli and kale.

For the broccoli:

  • 1 broccoli head, chopped
  • 1 tbsp melted coconut oil (you can use any oil you have)
  • 2 cloves garlic, minced
  • 1 tsp lemon juice
  • salt and pepper to taste

Pre-heat oven to 400 degrees. In a large bowl mix all the ingredients together. Place mixture on baking pan and bake for 15 minutes.

For the kale:

  • 1 tsp olive oil
  • 3 cloves garlic, minced
  • 2 cups fresh kale, broken into small pieces
  • 1/2 tsp crushed red pepper (omit if you don’t want it to be spicy)
  • salt and pepper to taste

Heat olive oil in pan, add garlic. Saute for 2 minutes. Add the rest of the ingredients and stir. Cover and let simmer for about 5 minutes.

When everything is ready, place a scoop of the chicken with sauce on a plate, along with a spoonful of broccoli and kale. I tossed the grains with a little bit of olive oil and added about 1/2 cup of cranberries to it. I would recommend mixing everything together so the sauce covers the veggies and grains- it’s delicious! Aim for making 1/2 of each plate broccoli and kale, 1/4 of each plate grains, and 1/4 of each plate chicken. The nutrient density and color in this meal is amazing! Carli enjoyed the cranberries and and mangoes the most- “It’s candy Mommy!”

I hope everyone has a great week!

Chili Season!

Although it’s November 1st, I’m writing this post wearing shorts and a tank top and my face is slightly sunburned from a 30 minute run I did earlier today. Autumn where are you?! I love the mild winters that living in the South brings, but I am eager for cooler temperatures. For my family and friends up North, I envy you and your hoodie-wearing weather! I am ready to be done with summer for awhile and to switch out my bathing suits for sweaters and leggings. I’m also ready for the comfort food season that’s quickly approaching. You know what I’m talking about- big pots of creamy soups and chili, warm breads, hot cocoa, Thanksgiving feasts and holiday treats. Because most comfort food isn’t low calorie, a lot of people tend to gain weight this time of year. But who says that comfort food can’t be healthy? I have four healthy and delicious chili recipes I love to rotate this time of year that are warm, filling and oh so comforting to eat. The best part- you can make them all in the crockpot! There’s nothing better than having the aroma of chili fill the house on a cool fall day.

Spicy white chicken chili

If you love spicy foods, this is for you. You can serve it with sour cream and shredded cheese, but it’s just as tasty without the toppings.

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Ingredients:

1 yellow onion, diced

1 large jalepeno pepper, diced

4 cloves garlic, minced

1 tbsp olive oil

1 large rotisserie chicken, chicken pulled off bones and shredded

2 cans Northern white beans, drained

4 cups chicken broth

2 cups salsa verde

1 tsp chili powder

2 tbsp fresh cilantro

1/2 tbsp poultry seasoning

Directions:

Saute pepper, onions and garlic in olive oil until onions are translucent. Place all ingredients in crockpot, add pepper and onion mixture and set crockpot on low. Cook for 4-5 hours.

 

Chicken taco chili

This chili is very kid-friendly. My toddler can’t get enough of it! She loves it with “extra” cheese and tortilla chips, but this is another chili that tastes great served plain as well.

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Ingredients

1 onion, chopped

1 can of black beans

1 8-oz can of tomato sauce

2 14.5 oz cans of diced tomatoes with chili peppers

1 bag of frozen corn

1 packet taco seasoning

1 tsp cumin

1 tbsp chili powder

3-4 boneless skinless chicken breasts

Directions

Place all ingredients into the crockpot with the chicken on top. Cook on low for 8 hours or on high for 6 hours. 15-20 minutes before serving take the chicken out and shred with a fork. Return to crockpot and continue cooking until ready to serve.

Vegetarian chili

This is my favorite chili and I make it often. I love vegetables, and this dish is full of them! You can switch out the beans for meatless crumbles (such as Boca brand or Morningstar crumbles) if desired. Or if you are a die-hard carnivore you can add 1lb of beef or ground turkey. This makes a pretty large pot and we tend to end up eating it all week long! Cut it in half if you aren’t a fan of leftovers.

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Ingredients

1 can of black beans

1 can of kidney beans

1 can diced tomatoes with chilis

1 28 oz can tomato sauce

1 zucchini, chopped

1 yellow squash, chopped

2 large carrots, sliced

1 yellow onion, diced

1 package mushrooms

1 sweet potato, chopped

1 large bell pepper, chopped (I use 1/2 red and 1/2 yellow)

3 cloves garlic, minced

1 tsp cumin

1 tbsp chili powder

salt and pepper to taste

Combine all ingredients in crockpot. Cook on low for 8 hours or high for 6 hours.

Pumpkin chili

Featured in my last post OMG Pumpkin, this chili has become a new favorite. The pumpkin flavor is quite mild, so if you aren’t a pumpkin lover don’t let the name scare you.

Ingredients:

1 T coconut oil

2 cups chopped yellow onion

1 green bell pepper, diced

6 cloves garlic, minced

1 1/2 lbs grass feed beef or bison

28 ounce can of diced tomatoes

6 ounce can of tomato paste

1 can of pumpkin

1 cup chicken broth (or you can just use water if desired)

2 1/2 tsp dried oregano

1 1/2 T chili powder

1 1/2 tsp cinnamon

1 tsp cumin

Directions:

Heat a large pot over the stove. Add oil and saute onion and pepper until onions begin to soften (about 7 minutes). Add the garlic and cook an additional 30 seconds. Add the ground beef and cook an extra 8-10 minutes, breaking up the beef into crumbles as it cooks. Transfer meat mixture into crockpot and add remaining ingredients. Cook for 6-7 hours on low.

 

Stay warm!

OMG Pumpkin!

October is my absolute favorite month out of the entire year. I love everything about the beautiful colors of autumn, the chilly mornings and cool nights, boots and scarves (with shorts and t-shirts because it’s still 80+ degrees during the day here in Georgia) and of course…pumpkin EVERYTHING. PSL’s, pumpkin candles, pumpkin decorations, pumpkin patches, pumpkin beer, pumpkin desserts- I love them all. Not only does pumpkin stuff smell good, but eating food with pumpkin in it has a few health benefits! Pumpkin is full of fiber (3 grams per 1 cup serving), is loaded with Vitamin A (beneficial for maintaining good eyesight), and contains more potassium per cup than 1 banana. Don’t stop at just the pumpkin though! Their seeds are highly nutritious as well. Pumpkin seeds contain tryptophan, an amino acid that helps the body produce a mood-lifting chemical called serotonin. Serotonin not only helps to improve mood, but it can also help you sleep better at night. In addition to all of that, pumpkin seeds contain about 7 grams of protein per 1 ounce serving and omega-6 fatty acids, beneficial for cardiovascular health. Hooray for delicious and nutritious!

I have a ton of pumpkin recipes along with a slight obsession of baking pumpkin goodies all throughout the fall. Here are some of my favorites.

Pumpkin Chickpeas

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Preheat oven to 350 degrees. In a large bowl add 1 can of chickpeas. In a smaller bowl combine 1/3 cup pumpkin, 2 T pure maple syrup, 1 tsp cinnamon, 1/4 tsp ginger, 1/4 tsp cloves and 1/4 tsp nutmeg. Pour over chickpeas and stir. Place chickpeas on lined baking sheet and cook for 60 minutes, stirring every 15-20 minutes.

Pumpkin Frozen Yogurt

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Stir together 1 cup pumpkin puree, 1 cup Greek yogurt, 1 T cinnamon and 1 T honey. Put in freezer until it sets. This is a favorite of mine to eat on hot fall days.

Pumpkin Bread

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I have about 10 different pumpkin bread recipes, but this by far is one of my favorite (and also one of the healthiest). It’s naturally sweetened with applesauce and honey, with just a little bit of brown sugar in the crumble topping. I have this alongside chili or soup in the evening (see chili recipe below!) or with (pumpkin-flavored) coffee in the morning.

Ingredients:

1 1/2 cups white whole-wheat flour

1 T pumpkin spice

1 tsp baking soda

1/4 tsp baking powder

2 eggs

1 cup pumpkin puree

1/2 cup unsweetened applesauce

1/2 cup honey

1 tsp vanilla

For the crumble topping:

1/4 cup oats

1/4 cup brown sugar

2 T butter (melted)

2 T flour

Directions:

Preheat oven to 350 degrees and spray a 9X9 inch pan with cooking spray. Mix the dry ingredients in a large bowl and the wet ingredients in a separate bowl. Add the wet ingredients to the dry ingredients and mix until combined, pour into pan. Mix the crumble toppings together and pour evenly over the bread batter. Bake for 40-50 minutes.

Flourless Pumpkin Muffins

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Here is a simple muffin recipe for my gluten free lovers out there. Even if you are a gluten glutton like I am, I promise you won’t be disappointed with these.

Ingredients:

1 cup pumpkin puree

1/2 cup pure maple syrup

2 eggs

1 T vanilla extract

4 T almond butter

1/4 milk (I use unsweetened vanilla almond milk)

2 1/4 cups oats

1 tsp baking powder

1/2 tsp baking soda

1 tsp cinnamon

1/2 cup dark chocolate chips (if desired- I most definitely desire this ingredient!)

Directions:

Preheat oven to 350 and spray a 12-muffin pan or line with paper liners. I typically make mini muffins, in that case you can use 2 mini pans to make 24 muffins. Starting with the wet ingredients first, layer everything except the chocolate chips into a food processor and blend until smooth. You can also use a blender, but a food processor is much easier. Stir the chocolate chips into the batter. Pour into the pans and cook for about 22 minutes.

Pumpkin Smoothie

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Easy and delicious, perfect for on the go snacking. My 2 year old loves these! The ingredients make a pretty tall drink, so we usually split it or put some in the fridge for later (can keep up to 24 hours). Blend together 1/2 cup pumpkin puree, 1 large banana, 3 Tbsp milk (we use unsweetened vanilla almond milk), 6oz Greek vanilla yogurt (you can use regular if you desire, the Greek provides more protein), 1 tsp agave nectar, 1/2 tsp pumpkin pie spice, 6 ice cubes and a pinch of nutmeg. Yum! For all my fellow runners, this is a great recovery drink as well for those long fall runs.

Pumpkin Energy Balls

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I revealed this recipe in a previous blog post, just added pumpkin to the mix! You can find the original recipe here. I changed it slightly for this particular post, but if you want to use the old recipe and just add 1/2 cup pumpkin you can.

Ingredients:

1/2 cup pumpkin

1 1/2 cups oats

1/4 cup honey

1/4 cup chia seeds

1/2 cup peanut butter (you can use almond or soy butter if desired)

1/2 cup dark chocolate chips

1 tsp vanilla

1/4 tsp cinnamon

1/4 tsp pumpkin pie spice

Mix together ingredients and form into balls. Put in freezer to allow to set. Let thaw for about 10-15 minutes before serving. Yum! Great for on the go breakfasts or snacks. A great replacement to cookies!

Pumpkin Hummus

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You’ll need your food processor for this one! Hummus has become a food group for my two year old (she eats it by the spoonful) so I’ve started making my own. Homemade hummus is less processed and is also cheaper! Pumpkin hummus is a fun flavor for fall and tastes great with whole grain or regular pita chips. We also like to dip sliced bell peppers in it.

Ingredients:

1 can pumpkin puree

1 can chickpeas

2 cloves garlic

2 T tahini paste

1 T olive oil

2 1/2 T lemon juice

1 tsp ground cumin

1/2 tsp paprika

Place all in food processor and blend until smooth. You can use this recipe to make your own hummus year round too, just leave out the pumpkin if you would like!

Pumpkin Pie Dip

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A great appetizer for fall parties, this is a fun fruit dip perfect for dipping apples, pears and and cinnamon flavored pita chips. It’s easy to make too! Mix together 1 can of pumpkin, 1/2 cup coconut sugar, 1/8 tsp cinnamon and 1/8 tsp pumpkin pie spice. Mix in 6 oz of Greek yogurt then fold in 8 oz of whipped cream. It’s heavenly.

Pumpkin Chili

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I love chili weather! This pumpkin chili is fantastic and the aromas it fills your house with while it’s cooking won’t disappoint!

Ingredients:

1 T coconut oil

2 cups chopped yellow onion

1 green bell pepper, diced

6 cloves garlic, minced

1 1/2 lbs grass feed beef or bison

28 ounce can of diced tomatoes

6 ounce can of tomato paste

1 can of pumpkin

1 cup chicken broth (or you can just use water if desired)

2 1/2 tsp dried oregano

1 1/2 T chili powder

1 1/2 tsp cinnamon

1 tsp cumin

Directions:

Heat a large pot over the stove. Add oil and saute onion and pepper until onions begin to soften (about 7 minutes). Add the garlic and cook an additional 30 seconds. Add the ground beef and cook an extra 8-10 minutes, breaking up the beef into crumbles as it cooks. Transfer meat mixture into crockpot and add remaining ingredients. Cook for 6-7 hours on low.

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Pumpkin Oatmeal

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I eat a lot of oatmeal on cool mornings. So on cool fall mornings I eat….(duh)…pumpkin oatmeal! It’s easy to make and has a ton of fiber to keep you full throughout the morning. Just heat a saucepan over the stove and add 1 cup water, 1/2 cup oats, 1/4 cup canned pumpkin, 1/4 tsp pumpkin pie spice, 1/4 tsp cinnamon, 1/4 cup milk (I use unsweetened vanilla almond milk) and just a dash of sugar to taste. Sometimes I add just a pinch of brown sugar or coconut sugar, other times I use 1/2 pack of Stevia.

Have a happy fall y’all!

 

 

 

 

 

 

A Good Day Starts with Breakfast

Breakfast is said to be the most important meal of the day. It’s true! Breakfast provides the fuel your body needs to get you energized for the day. It provides your brain with the nutrients it needs to tackle tasks throughout the day, whether it be taking a test for school, making important decisions at work, or managing little ones at home. It’s important to start your day with a healthy breakfast- sorry folks doughnuts don’t count! Sugary breakfasts will rapidly increase your blood sugar but then you will crash and feel lethargic throughout the rest of the morning. Try getting some good fat, an ample amount of protein and some healthy carbs in your breakfast. Here are three of my favorite breakfast dishes that I have been eating quite a lot of this summer.

Oats with Greek yogurt and fruit

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I heat up 1/4 cup of oats and add about 1/2 cup of Greek yogurt. I add a handful of blueberries and sprinkled some chia seeds and cinnamon on top. Sometimes I add different fruits depending on what is in season or what we have around the house. There is no added sugar to this breakfast but the fruit and cinnamon make it naturally sweet! This breakfast keeps me full throughout the morning AND gives me the energy I need for early long runs (I’m running my next marathon this fall and am getting to the peak of my training). I used to make my yogurt with granola instead of oats but have found that the oats to be a better alternative because they are more filling and do not have any added sugars.

Veggie omelet with avocado and berries 

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To make my omelets I use 1-2 whole eggs and mix with some egg whites to give it some more volume. If I use 1 egg I add 1/2 cup eggs whites, if I use 2 eggs I add 1/4 cup egg whites. First I saute a handful of spinach, chopped red and green peppers, onion and mushrooms. When the veggies are soft I remove them from the pan and add the eggs. Once the eggs start to form in the pan I add the veggies and fold the eggs into an omelet. I cook the omelet an additional 2-3 minutes and serve with avocado slices and berries. All of the fat and protein in this breakfast keeps me full for hours! If you are trying to lose weight this is a great breakfast idea. More healthy fats and protein and less processed and refined carbohydrates are what help set the stage for weight loss.

Smoothies

I'm not the only one who loves massive green smoothies!

I’m not the only one who loves massive green smoothies!

I make smoothies pretty much every Wednesday and Friday morning. I commute into Atlanta on these days and need a breakfast I can eat in the car. I have a smoothie base and mix it up based on what I feel like drinking that morning.

  • handful of spinach and/or kale
  • shredded carrots
  • scoop of greek yogurt
  • 1 cup of almond milk
  • frozen fruit (my favorite combos include mangoes and peaches, mixed berries, strawberry and banana, blueberries and banana)
  • 1 tbsp flaxseed, hemp seeds or chia seeds

I will usually grab a KIND granola bar or an energy ball to eat with my smoothie. It’s always a breakfast I look forward to!

I hope everyone has a great start to the new school year!

 

Yes you CAN make a satisfying meal out of salads!

I LOVE eating salads. I’ve been eating them for lunch most days of the week as far back as I can remember. A lot may think that it’s hard to fill up on a salad or that it’s just rabbit food. Not my salads! They’re filling, full of healthy fat, protein and color. My salads have evolved quite a bit over the years and I never get tired of them. When I’m marathon training like I am now I try to get more carbohydrate in my lunches so I’ll usually add fruit (either to the salad or on the side) and eat more pasta salad. I also love homemade sweet potato fries, and I’ll eat these with my salad to add some additional carbohydrate. See my sweet potato fry recipe here.

Here are a few of my favorite salad recipes that are delicious and filling enough to get you through the afternoon without feeling the need to reach for that candy bar or bag of chips.

Strawberry Chicken and Avocado Salad

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For the salad:

  • Shredded chicken (Rotisserie chicken makes it easy and reduces prep time, or you can cook a chicken breast the night before, shred it and put it in the fridge until you’re ready to make your salad).
  • 1/4 avocado, sliced
  • 1 tbsp walnuts (for a vegetarian option leave the chicken out and add more walnuts)
  • 1 oz feta cheese
  • handful of sliced strawberries
  • 2 cups salad greens (I use spring mix or spinach. The darker the greens the more nutrient dense your salad will be.)
  • sprinkle of chia seeds

For the dressing:

  • 1/2 tbsp golden balsamic vinegar
  • 1.5 tbsp olive oil

Mix dressing ingredients together and pour over salad and toppings. I eat this a lot over the summertime. It pairs well with berry infused water. So refreshing!

Hummus bowl

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I have told friends that one of my favorite salad dressings is hummus. They thought it was weird and couldn’t quite picture how that would work. I promise you, it’s amazing. You don’t need a lot of hummus to cover the salad and it’s much healthier than ranch or 1000 island dressing.

For the salad:

  • 2 cups spinach
  • sliced red onion (as much as you like)
  • 5-6 grape tomatoes
  • shredded chicken
  • cucumber slices (not pictured in the above photo but I like to add these as well)

For the dressing

  • 2 tbsp hummus
  • lemon juice

First I wet the spinach and all the ingredients with a little bit of lemon juice. Then I mix in the hummus. Another favorite for a hot summer day, this salad is light yet filling. Tastes great with lemon infused water.

Taco Salad

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Not your traditional taco salad. No fried tortilla shell or massive amounts of cheese here! But I assure you it’s more flavorful and just as satisfying. I used to put my taco salad ingredients on top of shredded iceberg lettuce but lately I’ve started using spring mix greens. They add some better flavor and of course more nutrients because of their darker color.

Ingredients:

  • Meat- You can do whatever you want here. I vary this ingredient with ground grass-fed beef, shredded chicken, grilled shrimp or veggie burger crumbles (pictured here). Another vegetarian option would be to use black beans for your protein
  • 1/4 avocado, sliced
  • shredded carrots
  • diced tomato
  • sauteed mushrooms, red bell pepper and green bell pepper

Place the cooked meat, avocado, shredded carrots and diced tomato on top of your greens. I like to saute a handful of mushrooms, red and green bell pepper together and add these on top. I don’t add dressing, instead I mash the avocado up to use as a dressing. If you want to add some guacamole to the salad you can to dress it up a little more. Salsa is a good dressing as well. I eat my taco salad with a few tortilla chips and lemon-lime infused water.

Bow tie pasta salad

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Some weeks I will make a big batch of pasta salad on the weekend and eat it throughout the week. It makes the prep work much easier, all I have to do is scoop my chilled pasta salad onto a bed of greens.

Ingredients (this makes about 5-8 servings):

  • 1 cup cooked bow tie pasta
  • 1 crown of broccoli, chopped
  • 1/3 red onion, chopped
  • 1 summer squash, sliced
  • 1 zucchini, sliced
  • 1 cup grape tomatoes, sliced in half
  • 2 roasted red peppers
  • 1/2 cup feta cheese
  • 1 bunch minced parsley
  • If desired, shredded chicken (about 1 cup)

Dressing:

  • 1/3 cup red wine vinegar
  • 1 cup olive oil
  • 1 tsp dried oregano
  • 1 tsp minced garlic

Cook pasta and drain. Mix with the remaining ingredients. Mix together dressing ingredients and pour over salad. Eat alone or on top of spring mix greens. Pairs nicely with cucumber and mint infused water.

Another pasta salad recipe I love is an Italian chicken pasta salad recipe a friend shared with me. This is another one I like to make and store in the fridge for a quick and easy lunch. See it here.

I also have a lot more fun salad recipes on my Pinterest page.

 

 

 

 

 

Summer Grilling

Forget the hot dogs and hamburgers this Fourth of July, here are some much healthier (and more flavorful) grilled favorites of mine.

Grilled chicken sausage with mixed vegetables

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Ingredients:

  • Chicken sausage cut into bite-size pieces (I usually buy al fresco brand, they have a spinach and feta flavored sausage that’s really good. See here. Publix also carries their own brand of chicken sausage that is minimally processed and a good option as well.
  • Veggies: for this recipe I used 1 zucchini, 1 summer squash, 1 red bell pepper, 1 package of portabella mushrooms and 2 small red potatoes. Cut all veggies to size you desire (I quarter mine).
  • 2 tbsp olive oil, 1 tsp rosemary, 1/2 tsp garlic powder

Mix everything together and place in foil. Grill for 30-35 minutes, until potatoes are fully cooked. Tastes great with a glass of red wine with mixed summer berries for dessert. Yum!

Hawaiian Chicken Kabobs

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Ingredients:

For the marinade

  • 1/2 cup pineapple juice
  • 3 minced garlic cloves
  • 1 tbsp lemon juice
  • 1/3 tsp paprika

For the kabobs

  • Chicken breast, cut into small pieces. For two people and a baby I used about 3/4 pound of chicken (we love leftovers…no-cook lunches!)
  • Veggies: 1 sliced zucchini, 1 sliced summer squash, 1 sliced red onion, 1 sliced green pepper, 1 sliced red pepper, 1 pack portabella mushrooms (I left these whole)

After mixing the marinade ingredients together, put in a ziplock baggie with the chicken and marinade for at least 2 hours. Soak wooden skewers for about 10 minutes in water and then place one of each ingredient (chicken and veggies) on each skewer. Repeat if you have room. Grill for about 20-25 minutes. I like to serve this meal with grilled sweet potato fries and fresh pineapple. To make my sweet potato fries I slice a fresh sweet potato into a fry-shape and season with about 1 tbsp of olive oil and just a touch of garlic salt and pepper. I grill these on foil alongside the skewers. Delicious!

Fish tacos with mango salsa

I love Mexican food and this dish is my favorite, hands down. I used tilapia for the example in this blog post, but I use mahi-mahi sometimes too. Grouper would also taste amazing, but I haven’t tried it with this recipe yet.

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Ingredients:

For the fish (2 servings)

  • tilapi or mahi-mahi filets
  • 1 tbsp lime juice
  • 1 garlic clove, minced
  • 1 tsp chili powder
  • 1/4 tsp cumin
  • 1/4 tsp paprika
  • a pinch of cayenne pepper (this is optional- only if you like to add a little kick to it)

For the salsa

  • 1 large mango, peeled, pitted and diced
  • 1/4 red bell pepper, diced
  • 1 tbsp minced red onion
  • 1/4 avocado, diced
  • 1 tbsp fresh cilantro, diced
  • 1 small jalapeno pepper, minced
  • 1 tbsp lime juice
  • 1/2 tbsp lemon juice

Combine the seasoning ingredients for the fish and let sit in marinade for 20-30 minutes. Grill fish for about 3 minutes per side. Mix all salsa ingredients together. I like to serve on small corn tortillas with a Mexican slaw mixture (Dole makes this and it has kale mixed in and I’ve seen it at most grocery stores. Kroger also makes their own brand of this). I place the fish on top of the salad mixture and add the salsa on top of the fish. We like to eat our fish tacos with a couple tortilla chips and fresh guacamole. A margarita with fresh squeezed lime is the perfect addition to my favorite summer meal.

Enjoy!

 

This entry was posted in Recipes.

Banana Ice-cream

Summers in Georgia are HOT. There’s nothing I love more than cooling off with a bowl of ice-cream after being out in the hot sun. Unfortunately, most cool summer treats are loaded with added sugars- including frozen yogurt, a choice that seems as if it would be a healthy alternative to Popsicles or ice-cream. Luckily, I have discovered an alternative to ice-cream that not only tastes delicious, but it’s just as sweet and refreshing. Banana ice-cream is just as it sounds- it’s pure banana! I like to add peanut butter because it gives it some extra flavor and nutrients making this recipe a great summer snack.

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It’s simple to make- all you need are a few very ripe bananas. Once they are starting to turn brown, slice them into small pieces and freeze for at least 2 hours. Place the frozen banana slices into a blender or food processor (I use my Nutra Ninja) and blend until it forms a purĂ©e. You may need to use a spoon to stir it to the right consistency. If you wish you can add a couple tablespoons of peanut butter. We tried adding honey flavored peanut butter and it was delicious! Hope you’re staying nice and cool this summer!

 

**For some reason the pictures posted in the last couple updates are sideways when viewed on a desktop computer but look normal on a tablet or phone. Not sure why this is, but I’m working on getting it fixed!**