Diving into the New Year

The holidays are ending and it is time to get back to our routine, eating clean with lots of veggies.  On a weekly basis, I make 1-2 meals on Sundays that may be a little more time consuming than the meals I prepare the rest of the week.  I prepare breakfast and snacks for the week on Sundays as well.  Midweek, I will make a crock pot or quick meal.  This routine works well for us.  I realize that many people have more children, work longer hours, or just have a more hectic schedules, so I will try to incorporate a quicker version of my meal so that busy mamas can still focus on good nutrition too. 

This past week, we enjoyed butternut squash chicken enchiladas with a side of steamed broccoli and Brussel sprouts, white bean chicken chili with a kale salad, beet and blueberry pancakes, and kale and cauliflower smoothies. The chicken chili was very quick and easy and absolutely delicious.   The smoothie may not be the best tasting smoothie but it was very refreshing and ghe most filling 150 calories you will put in your body.  One day I drank it in the afternoon and could not eat much dinner and yesterday it was a great start to my day.

Please keep in mind that we are totally normal and treated the kids to TCBY tonight after they ate all of their dinner.  I don't follow any specific nutrition regimen.. I just wholeheartedly believe that nutrition is fuel, disease prevention, and can cure disease.  We try to eat a variety of fruits and vegetables and make that the focus.  We eat lean meat and seafood and limit grains, processed food and dairy.  We eat it all.. just fill up on the nutrient dense food first so that there isn't much room for the rest:) 

 

White Bean Chicken Chili

Ingredients

• 2.5 lbs chicken
• 3 cans Great Northern Beans
• Two 8 oz cans Diced Green Chilies
• 1  large yellow Onion, diced
• 1 Tbs Garlic, minced
• 2 tsp Cumin
• 1 tsp Chili Powder
• 1/4 tsp White Pepper
• 1 Tbs Salt
• 2 Cups Chicken Broth
• 1 Cup Coconut Milk or regular milk
• 1/2 Cup Water
• 1/3 Cup Cilantro, chopped

Instructions

1. Place the raw chicken, beans, chilies, onion, garlic, cumin, chili powder, pepper, salt, chicken broth, and coconut milk in a crock pot. Cook on high for 5-6 hours, or until chicken is very tender.
2. Remove the chicken and place in a bowl. Lightly shred with a fork.
3. Add the chicken back into the chili and stir to distribute. Let cook for another 30 minutes. Soup should thicken up.
4. Add the cilantro to the soup just before serving and check the seasonings, adding more salt or pepper if desired. If you want the soup to be a little thinner, add more chicken broth or coconut milk until desired consistency is achieved.
5. Top with a squeeze of lime juice and shredded cheese.

 

Butternut Squash Chicken Enchiladas 

Ingredients

• 2 cups diced butternut squash
• 1 tablespoon extra virgin olive oil
• Kosher salt and freshly ground black pepper
• 3 cups homemade enchilada sauce or 1 30-ounce can organic store bought
• 1 package of 10 8-inch flour tortillas
• 3 cups shredded chicken
• ½ yellow or white onion, diced
• 4 cups shredded mozzarella cheese
• Chopped green onion and shredded lettuce for garnish and serving

Instructions

1. Preheat the oven to 400 degrees and prepare a baking sheet with aluminum foil. Place the diced butternut squash on the foil and drizzle with olive oil then season salt and pepper. Bake for 10-15 minutes or until fork tender and beginning to brown. Set aside to cool.
2. Reduce the oven temperature to 375 degrees F.
3. In a 9 X 13 inch baking dish, spread ½ cup enchilada sauce to cover the bottom of the dish.
4. Mix ⅓ cup of the enchilada sauce with the shredded chicken. Spread a little more than ¼ cup of the chicken mixture in a line in the lower third of the tortilla. Top with ¼ cup of the butternut squash,  ¼ cup of diced onion and ¼ cup shredded mozzarella cheese. Roll the tortilla and place seam down in the baking dish. Repeat with the rest of the tortillas and ingredients, fitting the enchiladas snugly together. Pour the rest of the enchilada sauce over the tortillas.
5. Bake for 30 minutes covered, then top the enchiladas with the remaining cheese. Bake for another 10 minutes uncovered or until the cheese is melted and bubbly. Remove from the oven and cover with the foil to rest for a few minutes. Garnish with chopped green onion and serve with shredded lettuce on the side.

Detox Green Smoothie

2 cups Kale
2 cups Spinach
1/2 cup sliced Cucumber
1/2 cup sliced Cauliflower
1 small Apple
1/2 cup Blueberries
1/2 Lemon juice
Ice
Water
Greek yogurt, Cottage Cheese or protein powder to add protein as a meal replacement 

 Beet Pancakes

Prepare the beets: I use whole fresh beets.  I cut off the stems and leaves of the beets and wrap each beet in foil and bake for 50 min on 400. After the beets cool, I remove the peel and cut into small pieces, then purée in a  food processor. For a quicker option, a friend of mine (a full time working attorney with three children one of which is a few weeks old:) uses prepared beets that are ready to puree.  Here is the picture: 

Pancake or muffin mix:

2 cups of the beet purée
2 bananas
2 eggs
1 cup cottage cheese (optional)
1 cup rolled oats 
milk or water if needed to thin

Can make into muffins or pancakes. If pancakes, make sure the griddle is pretty hot so they'll stick.

If you refrigerate and eat the next day they are a perfect consistency. They freeze well too

 

Staying Healthy During the Holidays

http://yourmilkshoppe.com/staying-sane-and-healthy-during-the-holidays/ 

Enjoyed being a guest blogger at yourmilkshoppe.com 

Staying Sane and Healthy During the Holidays

Is anybody else on overdrive this week?! We are, which is why we’re so excited to bring you this week’s guest blog & recipe guide- just for mamas trying to keep it healthy through the holidays. Meet Molly Koenig! Molly is a passionate mother of two who enjoys preparing fun, healthy meals and snacks for her kids. She loves to exercise daily and include her children as well so that they can understand what it means to live a healthy lifestyle. Molly is a corporate wellness consultant and health educator. She markets and educates for an online wellness company to help consumers shop for wellness on a budget, create a healthy environment in their home and make daily changes to prevent disease. In Molly’s experience as a wellness consultant, she created wellness, prevention, and disease management strategies for large employers across the country. 

As mothers, we are created to multitask and get more accomplished in a single day than anyone on this planet.  We wear so many hats, have multiple people (little and big) depending on us, and our jobs are so important and even more rewarding.  Many of us have careers alongside of our careers as a mother and we have learned to manage our time wisely.  On a daily basis, we manage it all, but why is it that over the holidays we get overwhelmed and lose focus on the important aspects of our daily lives, like nutrition? We can take professional family pictures, create beautiful Christmas cards and mail them by November 30th.  We can take the kids to see Santa multiple times, shop for every person in our family, wrap each gift, attend every holiday and gift exchange party, volunteer for our children’s school programs and class parties, and work all day, but we just cannot find the time to cook healthy, nutritious meals for ourselves and our kiddos over the holidays?  We decide to give ourselves a break in this regard and chalk it up to the holiday parties and the fact that everyone does this, right?  We decide that nutrition will be our focus in January.  
What if we decided to prepare our week of nutritious meals just like we prepare for everything else in our lives.  What if we included the kids and their holiday activities consisted of making healthy holiday snacks for themselves?  What if I told you that you and your family could enjoy the week of Christmas indulge, and relax, but still eat nutritious foods and not gain one ounce?  How great would it feel to start the new year now and not 5 pounds from now.
Here is a great guide for the week that is easy, fun, healthy and keeps the kids occupied:
Breakfast

• Ready Made Muffins or Pancakes- Have a go to, easy and healthy muffin or pancake mix that can be thrown together within minutes and last you for the week.  They are great to freeze and use daily for the month. The same base can be used to make snowman shaped pancaked on Christmas morning.  
  • Options:  1 cup fresh spinach, .5 cup canned pumpkin and .5 cup cooked sweet potato or 1 cup cooked zuchinni or 1 cup cooked and pureed beets or 1 cup cooked and pureed carrots (if you have picky eaters cauliflower does not have much taste and you cant see it)
  • 1 cup cottage cheese
  • 1 cup cooked veggie puree  
  •  2 mashed banana
  • 1.5 cups dry oats
  • 2 eggs
  • 1 TBL melted coconut oil
  • 1 tsp pumpkin pie spice, cinnamon, or nutmeg
  • 1 tsp vanilla
  • 2-3 Tbs honey or pure maple syrup (taste batter to see if more is needed.  We do not add much because my kids add it on top of the pancakes or muffins to eat)

Blend all ingredients in blender or food processor until well mixed.  If batter is not thin enough, add a touch of water or milk to get it the consistency of pancake batter.  Use silicon muffin liners (this is a must.. will never stick).  Bake in liners on 350 until baked all the way through (use tooth pick to test).  About 15-25 min. or use as pancake batter.

• Oatmeal Bar- Another option is an oatmeal Bar.  Small mason jars or bowls with measuring spoons or small scoops for your kids to enjoy “making” their own breakfast. Have the bowl of oatmeal cooked and ready to go.  You can use organic instant oatmeal or make rolled oats or muesli whole grain cereal on the stove.   Set out 2-3 choices from each section below for them to make their own oatmeal parfait.

• Sliced nuts- walnuts, almonds, cashews, pumpkin seeds, chia seeds, sunflower seeds
• Fruit- fresh fruit cut into bite size pieces (apples, blueberries, raspberries, strawberries), smashed frozen fruit, or dried fruit l(cranberries, raisins, peaches).  
• Fairy or pirate dust: Brown sugar, honey, cinnamon, palm sugar

Snack time is activity time
My daughter attend a culinary camp for kids of Thanksgiving and had an absolute blast!  She got to make her own breakfast, snack and lunch while singing and making crafts between meals.  This really made me realize that I don’t have to feel guilty being in the kitchen instead of playing with my kiddos.  I can make the kitchen a fun place and still accomplish my healthy meals for the week. With the three options below I am using almost the same ingredients, therefore it is easy to keep on hand and it is three days’ worth of snacks and activities.  

• Owl Rice Cakes- rice cakes, nut butter, apple slices, banana slices, blueberries, cheese and raisins or yogurt covered raisins.
• Caterpillar snack- nut butter, celery stick, apple slice, raisins, pretzel sticks
• Banana Snowmen- sliced bananas, raisins, pretzel sticks, apple slices, sliced baby carrots, grapes and sucker sticks

Dinner
I love using a crock pot because I can throw it together on a Sunday or in the morning, it is ready for the week and makes a ton of food.  I usually make 1 crockpot meal a week and freeze what we don’t eat to use later in the month or if we ever need of something quick.  Making one crock pot meal, one casserole and having a couple of options for quick meals keeps us eating healthy over the holidays or a normal busy week.
Crock pot options:
Butternut Squash Turkey Chili
Ingredients

• 2 TB olive oil
• 1 onion, diced
• 7 cloves garlic, chopped
• 1 tsp sugar
• 1 TB chili powder
• 1 TB ground cumin
• 1 tsp ground cinnamon
• 2 tsp oregano
• 2 tsp ground coriander
• 1 lb ground turkey
• 3 TB tomato paste
• 2 green bell peppers, chopped
• 2 cans (14.5 oz each) fire-roasted tomatoes, with juices
• 2 cups chicken or turkey broth
• 2 (14 oz each) cans black beans, rinsed well and drained
• 1 medium butternut squash, peeled/seeded, and cubed into ½ inch pieces
• kosher salt and freshly ground black pepper
• shredded cheddar cheese for topping, optional

Instructions

1. In a large heavy pot heat olive oil until hot. Add onion and garlic, stirring until fragrant, about 30 seconds. Add sugar, chili powder, cumin, cinnamon, oregano, and coriander. Stir to combine, 10 seconds.
2. Add ground turkey to pot and sprinkle 1 tsp salt over it; cook/stir to break up into small pieces. When turkey is cooked through, add tomato paste and stir 30 seconds.
3. Add bell peppers, fire-roasted tomatoes with juices, and broth. Scrape bottom of pan while stirring. Bring chili to a simmer; simmer covered for 20 minutes. Add beans and squash. Bring chili back to a simmer and simmer covered another 20 minutes or just until squash is tender but not mushy. Remove from heat. Add additional salt and freshly ground black pepper to taste. Serve warm, with shredded cheddar if desired. 

Ground Turkey Veggie Soup
Ingredients

• 2 pounds ground beef or turkey, optional
• ½ medium onion, diced
• 2 cups fresh or frozen mixed vegetables
• 2 cups fresh or frozen Lima beans
• 2 cups carrots, sliced
• 4 pounds of peeled and diced whole tomatoes or 4 (15-ounce) cans diced tomatoes
• 2 cups fresh or frozen okra
• 1 cup chopped kale
• 2 cups water
• Salt and pepper to taste

Instructions

1. Cook ground meat if using, and onions until browned. Add to slow cooker along with all other ingredients.Cook in slow cooker for 4 hours on low.
   

Noddle Free Butternut Squash Lasagna

• ½ pound chicken sausage (remove from casing) and ½ pound ground turkey or beef
  • ½ onion, chopped
  • 3 cloves garlic, minced
  • 1 (28 oz can) crushed tomatoes
  • 2-3 cups fresh Spinach (optional) – I didn’t use but will next time
  • 2 tbsp chopped fresh basil
  • black pepper, to taste
  • 1 large butternut, peeled
  • 1 cup part-skim ricotta
  • 1/4 cup Parmigiano Reggiano
  • 2 tbsp fresh chopped parsley
  • 1 large egg
  • 3-4 cups shredded part-skim mozzarella cheese
  1. Brown the meat then Add onions and garlic and cook until soft. Then Add tomatoes, basil, and black pepper. (add spinach is using) Simmer on low, covered 15 to 20 minutes.
  2. Preheat oven to 375°F and Slice butternut squash into thin slices
  3. In a medium bowl combine ricotta cheese, parmesan cheese, parsley and egg, mix.
  4. In a deep 9×12 casserole dish spread 1/4 of sauce on the bottom and layer butternut slices to cover. Spread 1/3 of the ricotta cheese mixture, then top with 1 cup of the mozzarella chees. Second Layer: 1/3 sauce , lay more butternut, ricotta mixture, 1 cup mozzarella and 1 cup sauce. Third Layer: remaining sauce (save about 1 cup) , butternut squash, ricotta mixture, 1 cup mozzarella then remaining sauce. .
  5. Bake covered 35 min
  6. Remove foil, cook uncovered 30 minutes- (until squash are completely soft)

Need quick – Spaghetti squash taco boats
Ingredients

• 3 small spaghetti squash (24 oz each)
• olive oil spray
• 1 lb 93% ground turkey
• 1 tsp garlic powder
• 1 tsp cumin
• 1 tsp kosher salt
• 1/2 tsp chili powder
• 1/2 tsp paprika
• 1/2 tsp oregano
• 1/2 small onion, minced
• 2 tbs bell pepper, minced
• 1/2 cup water
• 4 oz can tomato sauce
• 3/4 cup part-skim shredded Mexican cheese blend (omit for W30)
• 1 cup Pico de gallo 
• 2 tbs Cilantro

Instructions

1. Preheat oven to 400F degrees. Line a baking sheet with parchment paper (or two if they don’t fit). Cut the squash in half lengthwise, and use a spoon to scrape out the seeds and soft yellow strands. Spray the inside of the squash with olive oil and sprinkle lightly with salt and pepper. Place the squash facedown on the baking sheet and bake for 50 minutes or until the flesh easily pierces with a fork.
2. Meanwhile, brown turkey in a large skillet breaking it into smaller pieces as it cooks. When no longer pink add dry seasoning and mix well. Add the onion, pepper, water and tomato sauce and cover. Simmer on low for about 20 minutes.
3. Once the squash is cool enough to handle, use a fork to scrape the inside so the strands appear. Spoon scant 1/2 cup meat inside each squash bowl. Top each with 2 tbsp cheese and transfer them to the oven and bake another 5 minutes, until the cheese is melted. Remove from the oven, top with pico de gallo and cilantro.

Mini Pizzas-

• Wheat tortillas
• Bite sized pieces of cooked chicken
• Organic pizza sauce or tomato sauce
• Cheese for topping
• And veggies (diced bell peppers, mushrooms, onion, spinach, artichokes, cauliflower pieces)

Spread sauce over tortilla, add chicken and veggies.. do not overload. Add cheese and cook on the stove until heated through and cheese melted.

Tukey Day Fun and Christmas Planning

The last couple of weeks have been busy with the holidays but we still try to put forth effort to eat tons of veggies.  We indulge in yummy, not so healthy food as well, but try to eat healthy and make it fun.  Lola has started to show an interest in cooking and she loves to eat what she helps prepare and Hayes likes anything that looks fun.  We made the butternut squash turkey chili the week of thanksgiving ... I accidentally confused the chili powder and cinnamon so ours was a bit sweet!  Oh well the kids liked it.  We are looking forward to Christmas and all of the fun activities.  If my kids aren't busy they start to fight, complain and drive me crazy! So, in order to keep my sanity over the holidays I am starting to plan fun crafts, meals we can cook together and Christmas activities. Stay tuned.

 

Butternut Squash Turkey Chili

Ingredients

• 2 TB olive oil
• 1 onion, diced
• 7 cloves garlic, chopped
• 1 tsp sugar
• 1 TB chili powder
• 1 TB ground cumin
• 1 tsp ground cinnamon
• 2 tsp oregano
• 2 tsp ground coriander
• 1 lb ground turkey
• 3 TB tomato paste
• 2 green bell peppers, chopped
• 2 cans (14.5 oz each) fire-roasted tomatoes, with juices
• 2 cups chicken or turkey broth
• 2 (14 oz each) cans black beans, rinsed well and drained
• 1 medium butternut squash, peeled/seeded, and cubed into ½ inch pieces
• kosher salt and freshly ground black pepper
• shredded cheddar cheese for topping, optional

Instructions

1. In a large heavy pot heat olive oil until hot. Add onion and garlic, stirring until fragrant, about 30 seconds. Add sugar, chili powder, cumin, cinnamon, oregano, and coriander. Stir to combine, 10 seconds.
2. Add ground turkey to pot and sprinkle 1 tsp salt over it; cook/stir to break up into small pieces. When turkey is cooked through, add tomato paste and stir 30 seconds.
3. Add bell peppers, fire-roasted tomatoes with juices, and broth. Scrape bottom of pan while stirring. Bring chili to a simmer; simmer covered for 20 minutes. Add beans and squash. Bring chili back to a simmer and simmer covered another 20 minutes or just until squash is tender but not mushy. Remove from heat. Add additional salt and freshly ground black pepper to taste. Serve warm, with shredded cheddar if desired.

Happy Thanksgiving Turkey Pancakes

makes 4 turkeys

Ingredients: 
4 small apples, sliced
2 Strawberries cut into small pieces for the nose
8 raisins for the eyes
Turkey Sausage or carrot slices for the legs
Pancake Mix
Syrup or honey to top
Cinnamon to top

Instructions:

Make 4 small round pancakes and 4 medium round pancakes
arrange the small onto of the medium, add the strawberry nose, raisin eyes, turkey sausage legs, apple slice wings and sprinkle with cinnamon.

So blessed to have a happy, healthy, loving family.  Turkey pancakes and turkey hats on turkey day.

Apple Cranberry Pumpkin Flax Muffins

Ingredients

• 1 cup of 100% pumpkin puree
• 1/2 cup of organic palm sugar or honey
• 1/2 cup of organic unsweetened applesauce
• 2 eggs
• 1 cup of flour 
• 2 tbs ground flax
• 1/2 cup old fashioned oats
• 2 1/2 teaspoons baking powder
• 2 tsp pumpkin pie spice
• 1 teaspoon ground cinnamon
• 1/4 tsp ground nutmeg
• 1/2 tsp salt
• 1/2 an organic apple, cored and diced
• 1/4 cup dried sweetened cranberries

Instructions

1. Pre-heat oven to 375 degrees. Grease a 12-count muffin tin with butter or coconut oil. If using muffin liners, insert into tin and grease those instead. 
2. In a mixing bowl, combine all dry ingredients (sugar, flour, oats, baking powder, spices, & salt) and stir. Then add the wet ingredients (pumpkin, applesauce, eggs) and mix everything only until the dry ingredients are incorporated.
3. Gently stir the diced apples and dried cranberries into batter. Fill each muffin tin equally until all the batter is used up. Bake for 18-22 minutes, or until a toothpick or fork stuck into the middle of a muffin comes out clean (with no wet batter).

Turkey Taco Spaghetti Squash Boats

Ingredients

• 3 small spaghetti squash (24 oz each)
• olive oil spray
• 1 lb 93% ground turkey
• 1 tsp garlic powder
• 1 tsp cumin
• 1 tsp kosher salt
• 1/2 tsp chili powder
• 1/2 tsp paprika
• 1/2 tsp oregano
• 1/2 small onion, minced
• 2 tbs bell pepper, minced
• 1/2 cup water
• 4 oz can tomato sauce
• 3/4 cup part-skim shredded Mexican cheese blend (omit for W30)
• 1 cup Pico de gallo 
• 2 tbs Cilantro

Instructions

1. Preheat oven to 400F degrees. Line a baking sheet with parchment paper (or two if they don’t fit). Cut the squash in half lengthwise, and use a spoon to scrape out the seeds and soft yellow strands. Spray the inside of the squash with olive oil and sprinkle lightly with salt and pepper. Place the squash facedown on the baking sheet and bake for 50 minutes or until the flesh easily pierces with a fork.
2. Meanwhile, brown turkey in a large skillet breaking it into smaller pieces as it cooks. When no longer pink add dry seasoning and mix well. Add the onion, pepper, water and tomato sauce and cover. Simmer on low for about 20 minutes.
3. Once the squash is cool enough to handle, use a fork to scrape the inside so the strands appear. Spoon scant 1/2 cup meat inside each squash bowl. Top each with 2 tbsp cheese and transfer them to the oven and bake another 5 minutes, until the cheese is melted. Remove from the oven, top with pico de gallo and cilantro.

Thai Basil Chicken over Jasmine Rice with Sugar Snap Peas

Ingredients

• 1 1/4 lbs boneless, skinless chicken breasts, sliced into thin strips
• 2 tbs oyster sauce
• 2 tbs light soy sauce
• 5 cloves garlic, minced
• 1 serrano chile, seeded and minced
• 2 teaspoons vegetable
• 3 cups fresh Basil leaves
• cooked jasmine rice
• 3-4 Cups fresh snap peas 
• 2 tbs sesame seeds

Directions:

In a bowl marinate the chicken with oyster sauce and soy sauce 10 minutes.

Heat a large nonstick skillet or wok over medium-high heat, when hot add the oil, garlic and chili and cook until fragrant, about 30 seconds. Sever over rice.

While rice is cooking, heat 1-2 Tbs of olive oil in a wok and saute the snap peas.  Season with salt and pepper.  Add light soy sauce and sesame seeds as it cooks.  Cook until soft, about 8-10 minutes.

Mini Turkey Meatloaf - So Cute

Mini Turkey Meat Loaf with Cauliflower Mash

Ingredients

• 1 cup Ketchup
• ½ cup Brown Sugar, packed
• 1 Tbs Olive oil
• 1 cup Onion, diced
• 1 Tbs Garlic, minced
• ¾ cup Carrot, grated
• Pepper, to taste
• Kosher salt, to taste
• ¼ cup Parsley, chopped
• 1 cup Bread Crumbs
• ⅓ cup Milk
• 1 Egg
• 1 Egg White
• 1 pound lean Ground Turkey
• Whipped Mashed Cauliflower for topping
• Parsley, for garnishing

Instructions

1. Preheat the oven to 400 degrees. Grease 9-12 muffin tins
2. In a small bowl, combine the ketchup, brown sugar and 1 tbs. Set aside.
3. Heat the olive oil in a small skillet and saute the onion, garlic, and carrot until the onion and carrot are soft. Stir in the pepper, salt, and transfer the mixture into a large bowl.
4. Pour the breadcrumbs, milk, and parsley into the bowl.
5. Add in the eggs, turkey, and 2 tbs of the ketchup mixture. Mix everything together until well combined(I prefer to use my hands).
6.  Form  into 9-12 balls and pat down into a greased muffin tin, filling the tin with the mixture.
7. Spoon a bit of the remaining ketchup mixture on top of each muffin and spread evenly. Reserve the remaining sauce to serve along side the meatloaf.
8. Bake for 30-35 minutes, or until turkey is fully cooked.
9. Remove muffins from tins using a greased spatula so they will not break apart
10. Add whipped mashed cauliflower on top of each muffin and garnish with a bit of parsley.
11. Serve along with the remaining sauce.

 

 How cute?  I served with steamed Broccoli and strawberries and the kids loved it

Zucchini Flax Seed Chocolate Chip Muffins

 

Ingredients

• 2 tbsp ground flaxseed or chia seeds
• ¼ cup almond butter
• ¼ cup pure maple syrup (optional for sweetness)
• 3 medium to large over-ripe bananas
• 2 small-medium zucchini, grated (don't squeeze water out)
• ½ cup almond milk (any milk will work)
• 1 tsp vanilla extract
• 3 cups old-fashioned oats
• 1 tbsp baking powder
• 1 tsp cinnamon
• ¼ tsp salt
• ¼ cup chocolate chips and/or walnuts

Instructions

1. Preheat oven to 375F. Spray a muffin tin with cooking spray or grease with coconut oil or use silicon liners (I always use these because they never stick, easy clean up, and cute)
2. Place flax and 6 Tbs of water in small bowl. Stir and set aside to gel
3. Place almond butter and maple syrup in a small bowl. Microwave for 20-30 seconds and stir to combine.
4. Place bananas in a large bowl and mash with a fork. Add grated zucchini, almond milk, vanilla extract, maple syrup and almond butter mixture, and flax mixture, stirring to combine.
5. Add oats, baking powder, cinnamon, salt, and add-in's of choice. Stir until just combined.
6. Spoon mixture into muffin cups, filling to the top. You will likely have leftover batter. (I placed mine in a small baking dish and made a breakfast bake.)
7. Bake for 22-25 minutes. Store cooled oatmeal cups in an air-tight container in the refrigerator. 

Crock Pot Chili and Flourless Morning Glory Muffins

We are in the middle of moving so I have been using the crock pot like crazy and cooking anything that is totally quick.  The chili was a hit and I heated up for Loa's lunch the following day as well.  We also made smoothies that stayed perfectly cold in her thermos.

Another hit was the flourless morning glory muffins.  These are so quick and delicious.  I woke up 10 min early to prepare these fr the kids before school.  They loved them and asked for them in their lunch.

 Smoothie: 1 cup cottage cheese, 1 cup berries, 1/2 banana, probiotic, fiber, 1 cup ice.  After making I put in thermos in the freezer for about 10 min.  Lola used a straw and drank it all for lunch.

 

Crock Pot Chili (designed with kids in mind) 

Ingredients:

• 1.3 lbs 99% lean ground turkey
• 1 teaspoon oil
• 1 medium onion, minced
• 1 red bell pepper, diced fine
• 1 garlic clove, minced
• 1 1/2 cups frozen corn kernels
• 10 oz can Rotel Mild Tomatoes
• 8 oz small can plain tomato sauce
• 1/4 cup low sodium chicken broth
• 1/2 teaspoon chili powder
• 1/2 teaspoon paprika
• 1/2 teaspoon kosher salt
• 1 bay leaf

Optional Toppings:

• diced avocado
• shredded cheese
• baked tortilla chips

Instructions:

1. Heat a large skillet over medium-high heat, add the turkey, season with salt and cook, breaking up with a spoon until turkey browns and is no longer pink; place into the slow cooker. 
2. Add the oil to the skillet and sauté the onion, garlic and bell pepper over medium heat for about 4 to 5 minutes. 
3. Spoon over turkey into the slow cooker and stir in corn and tomatoes, tomato sauce, cumin, chili powder, paprika and salt, mix until well blended. 
4. Pour chicken broth into the crock pot and add the bay leaf.
5. Cover and cook on HIGH 4 hours or LOW 6 hours. Serve with desired toppings.
   
   

   

   
   

   Flourless Morning Glory Muffins

   Ingredients:

• ¼ cup creamy almond butter
• 1 medium-size ripe banana
• 1 large egg
• 1/4 cup  honey
• 1/2 cup  rolled oats
• 2 tbsp  ground flaxseed
• 1 tsp vanilla extract
• 1 tsp baking soda
• 1 tsp ground cinnamon
• 1 cup carrots (about 2 large), peeled and grated
• 1 medium apple, peeled, cored, and grated
• 1/3 cup raisins

Instructions

1. Preheat oven to 375F  and prepare a muffin pan by spraying 9 muffin cups with cooking spray. ( I always use the silicon muffin liners..less to clean and never sticks)
2. Add all ingredients except for carrots, apple, raisins, and walnuts (if using) to a high-speed blender and blend on high until oats are broken down and batter is smooth and creamy. Fold in carrots, apple, raisins, and walnuts and mix by hand.
3. Pour batter into prepared muffin pan, filling each muffin liner until it is about ¾ full. Bake for 15 minutes, or until the tops of your muffins are set and a toothpick inserted into the middle comes out clean. Allow muffins to cool in pan for ~10 minutes before removing. Store in an air-tight container for up to a week.

Cute Peanut Butter and Jelly Sandwiches I will make for our Halloween party tomorrow.

 

Dugger Noodles

One of my favorite recipes growing up was my mom's chicken spaghetti.  Our friends called it Dugger Noodles because that is our last name and everyone loved it. My mom is an incredible cook, can make anything and everything and she loves it.  I don't have the natural ability or will to spend all day in the kitchen, but I am very passionate about nutrition.  I used her recipe but decided to swap the spaghetti for spaghetti squash.

Baked chicken and spaghetti squash
Crock Pot Butternut Squash Soup and Grilled Cheese Sandwiches
High Protein Pumpkin and Sweet Potato Muffins

Baked Chicken Spaghetti Squash

Ingredients:

• 1 medium spaghetti squash
• 2 cloves garlic, minced
• 1 onion, chopped
• 1 bell pepper, chopped
• 2 cans tomato soup
• 2 cans cream of mushroom soup
• 3-4 Tbs red pepper
• Pinch of salt
• 4 chicken breasts
• 2 cups cheddar cheese, shredded

Instructions:

For the Spaghetti Squash:
1. Preheat oven to 425 degrees.
2. Cut one large spaghetti squash in half, lengthwise. Discard seeds.
3. Drizzle 1 T. olive oil in each half of the squash and sprinkle with equal amounts salt and pepper.
4. Place, face-down, on a parchment paper or aluminum foil-lined baking sheet.
5. Roast squash in preheated oven for 45-50 minutes, or until squash is tender and shreds easily with a fork.
For the Chicken:
6. Drizzle 2 T. olive oil in a large skillet. Place cubed chicken, salt and pepper into skillet and cook over medium heat for 6-8 minutes, or until chicken is cooked through.
7. Remove chicken and set aside

Sauce and Bake:

1.  Saute garlic, onion and bell pepepr.  
2. Add tomato soup, cream of mushroom soup, and red pepper
3. Combine the chicken, sauce and spaghetti squash.  Combine well.
4. Pour into greased baking dish and top with cheese.
5. Bake on 350 covered for 20 min. then un covered for an additional 5-10 min.  

Crock Pot Butternut Squash Soup

Ingredients

• 1 large butternut squash (pitted, peeled and chopped)
• 2 large apples (peeled, cored and chopped), I used Honeycrisp
• 1 yellow onion (peeled and diced)
• 4 large carrots (cleaned, stems removed and chopped)
• 4 large stalks celery (cleaned, ends removed and chopped)
• 1 box low-sodium vegetable broth (about 4 cups)
• 2 cloves garlic, peeled and minced
• 1/2 - 1 tsp nutmeg
• Salt and pepper to taste (I usually am super generous with the pepper!)

Instructions

1. Put everything in the slow cooker on high for 3-4 hours or low 6-8 hours. Squash should be soft and easily squished with a fork.
2. Transfer to a blender (you'll probably have to do this in two batches) and blend until fully combined. If you have an immersion blender, it'd probably be easier to use that right in the slow cooker.
3. Serve warm. I'll be serving with grilled cheese sandwiches

High Protein Pumpkin and Sweet Potato Muffins

1. 1 cup cottage cheese
2. 1/2 cup pumpkin puree
3.  1/2 cup sweet potato puree
4.  1 mashed banana
5. 1.5 cups dry oats
6. 2 eggs
7. 1 TBL melted coconut oil
8. 1 tsp pumpkin pie spice
9. 1 tsp vanilla

Blend all ingredients in blender or food processor until well mixed.  If batter is not thin enough, add a touch of water or milk to get it the consistency of pancake batter.  Use silicon muffin liners (this is a must.. will never stick).  Bake in liners on 350 until baked all the way through (use tooth pick to test).  About 15-25 min.



 

It's Fall Ya'll

I love love love fall and Halloween.  I know that it is still 90 degrees here in Louisiana but there hasn't been much humidity so it feels like fall to me:) I am incorporating pumpkin, butternut squash, cinnamon, and anything remotely fall sounding or tasting.  More to come all month.

Lola ate the butternut squash pumpkin shaped muffins in her lunch all week.  She dipped them in honey.

GETTING READY FOR HALLOWEEN

 Sweet Cheerleader

 Above: His second choice after mama wouldn't let him get the scary mask below

Decorating for Halloween.  Yay

 

Now for the Meals- 

Roasted Butternut Squash Risotto with Shrimp

Ingredients:

• 3 tablespoons olive oil

• 1 small yellow onion, chopped

• 2 cloves garlic, pressed or minced

• 4 cups vegetable broth

• 1½ cups shirt grain brown rice

• 1 small butternut squash (about 2 pounds), peeled and sliced into ½” cubes

• 1 cup freshly grated Parmesan cheese

• 3 tablespoons unsalted butter

• 1 teaspoon salt, more to taste

• Freshly ground black pepper, to taste

• Pinch red pepper flakes, to taste

Instructions:

1. To prepare: Place your oven racks in the lower third and upper third positions, then preheat oven to 375 degrees Fahrenheit. Line a large, rimmed baking sheet with parchment paper for the butternut squash. Reserve 1 cup broth from your container and set it aside for when the risotto is out of the oven.
2. Heat 1 tablespoon olive oil in a medium to large Dutch oven over medium heat until shimmering. Add onion and a pinch of salt. Cook, stirring occasionally, until softened and turning translucent, about 5 minutes. Add the minced garlic and cook until the garlic is fragrant, 1 to 2 minutes.
3. Add 3 cups broth and 1 cup water, cover, and bring to a boil over medium-high heat. Remove from heat and stir in the rice. Cover the pot and bake on the lower rack until rice is tender and cooked through, about 65 to 70 minutes. It will seem pretty dry when you take off the lid, but don't worry!
4. Immediately afterward, toss the cubed butternut with 2 tablespoons olive oil on your lined baking sheet. Sprinkle with salt and some freshly ground black pepper and arrange the butternut in a single layer on the pan. Roast on the upper rack until the butternut is fork tender and the edges are deeply caramelized, tossing halfway. This took 55 to 60 minutes for me, but start checking for doneness around 40 minutes.
5. While butternut squash and rices are cooking.  Cook the shrimp until pink. 
6. Carefully remove the Dutch oven from the oven. Remove the lid and pour in the remaining cup of broth, the Parmesan, wine and butter. Stir vigorously for 2 to 3 minutes, until the rice is thick and creamy. Stir in the salt, a generous amount of pepper and a pinch of red pepper flakes.
7. Stir in the roasted butternut and cooked shrimp. Taste and add more salt and/or pepper, as needed. Divide the risotto into bowls and top each with a sprinkle of fried sage.
   
   
   
   
   

Butternut Squash Pancakes and Pumpkin Shaped Muffins

Ingredients:

•   1 butternut squash, peeled and sliced into ½” cubes, steamed and pureed
•   2 ripe bananas
•   3eggs
• 2-3 cup rolled oats (do not use quick oats or steal cut oats)
• 1/2 cup ground flax seed
• 2-3 Tbs of honey
• splash of milk if needed

Instructions:

1.  Peel the squash and slice into cubes, steam to soften then puree. Set aside
2. Puree banana, eggs, oats, flax and honey until smooth.  Add in the squash.  I had to divide because it didn't all fit in the food processor. 
3. Add milk as needed for pancake batter consistency.
4. Spray griddle with coconut oil spray and cook or put the batter into silicon muffin tins and bake on 350 until heater through.  Use a tooth pick to test.   

NO BAKE PUMPKIN SPICE BITES

Ingredients

• 1 3/4 cups  rolled oat
• 1/4 cup coconut or almond flour
• 2 T granulated sweetener of choice (I used coconut palm sugar)
• 1 T pumpkin pie spice
• 1/2 cup pumpkin puree
• 1 tsp vanilla extract
• 1/4 cup cashew butter (can sub for any nut butter)
• 1/4 cup honey
• 1 T milk
• Cinnamon to coat bites in

Instructions

1. In a large mixing bowl, combine the flour, sweetener, pumpkin pie spice and mix well.
2. On the stove,  heat your nut butter with your sticky sweetener until combined. Mix in your vanilla extract. Pour your wet mixture and pumpkin to the dry mixture and mix well. Depending on consistency, either add  milk of choice or extra flour until a firm texture is formed.
3. Using your hands, form into small bite sized balls. Roll balls in optional cinnamon/sugar mixture and place on a baking tray or plate. Refrigerate for at least 10 minutes to firm up.

Crock Pot Fail

Soooo, you can't double a crock pot recipe unless you have two crock pots!  I wanted to make dinner for a friend so figured I would be so super smart and double a recipe to have enough for us and the other family.  Well, I didn't think it through until the crock pot was almost spilling over and I could not fit any more ingredients.  HA!  I am a mess.  So I just went with it and it turned out great.  But follow the recipe and do not double:)

The three recipes below are quick, easy and great to reheat in a thermos at lunch.  Can you tell how obsessed I am with a hot lunch in a thermos?  I love knowing that Lola gets a variety of hot meals each week made with ingredients that I can control.

Lola's lunch this week:

Monday- red beans, turkey sausage and rice with carrots and grapes
Tuesday- baked spaghetti with zucchini noodles and carrots and an apple
Wednesday- chicken chili, orange slices and organic cheddar crackers
Thursday- Turkey slices, cheese stick, organic, full fat yogurt and  strawberries
Friday-Grill cheese and turkey quesadilla, apple sauce, baby carrots

Crock Pot Chicken Chili

Ingredients:

• 3 large boneless skinless chicken breasts
• 1 cup diced bell peppers, (red or orange)
• 1 diced green bell pepper
• 1 (15 oz) can corn, drained & rinsed
• 1 14 oz can black beans, drained & rinsed
• 1 14 oz can kidney beans, drained & rinsed
• 1 large onion, diced
• 1 can Rotel tomatoes
• ¾ cup salsa
• 2 limes, juiced
• 3 cups chicken broth, low sodium
• 3 cloves garlic
• 1½ teaspoons cumin
• 1 tablespoon chili powder
• 1 can refried beans

Instructions:

1. Place chicken, bell peppers, corn, beans, onion and tomatoes into the slow cooker.
2. In a large bowl combine salsa, lime juice, chicken broth, garlic, cumin and chili powder. Pour over chicken mixture.
3. Cook on high 3-4 hours or low 6-8 hours. Remove and shred chicken. Return chicken to slow cooker, stir in refried beans and cook an additional 15-20 minutes or until hot.
4. Serve with your favorite toppings like avocado and cheese.

Pumpkin Muffins

Ingredients:

• ¹/₂ cup – oats, dry
• ¹/₂ cup – milk
• ³/₄ cup – flour, all-purpose
• ³/₄ cup – flour, whole wheat
• 1 teaspoon – baking soda
• ¹/₄ teaspoon – baking powder
• 1 teaspoon – cinnamon
• ¹/₂ teaspoon – nutmeg
• ¹/₂ teaspoon – salt
• 1 ¹/₄ cup – pumpkin, canned
• ¹/₂ cup – applesauce, unsweetened
• 2 large – egg
• ¹/₂ cup – pure, organic maple syrup

Directions:

1. Preheat oven to 350 and line or grease a muffin tin.
2. Combine oats and milk in a small bowl, set aside for 5-10 minutes.
3. In a large bowl, combine flour, baking soda, baking powder, cinnamon, nutmeg, and salt.
4. In a medium bowl, combine pumpkin, applesauce, eggs, and maple syrup.
5. Add pumpkin mixture and milk-oat mixture to the large bowl with flour mixture. Mix until fully combined. Fill muffin tins with mixture until 2/3 full.
6. Place muffin tin in the oven and bake for about 20 minutes, or until a toothpick inserted into the center comes out clean.

Makes about 18 muffins.

Hidden Carrot and Zucchini Baked Spaghetti

Ingredients:

• 8 ounces dry spaghetti noodles
• Zucchini noodle/ spirals  (you can use only zucchini noodles if you wish, I mix to hide easily for the kids)
• 1 pound ground beef
• 1 medium onion, chopped
• 3 shredded carrots
• 1 26 ounce jar meatless spaghetti sauce
• 1/2 teaspoon seasoned salt
• 2 eggs
• 1/3 cup grated Parmesan cheese
• 5 tablespoons butter, melted
• 2 cups small curd cottage cheese
• 4 cups shredded mozzarella cheese

Directions:

1. Cook spaghetti according to package directions. 
2. Cook Zuchini noodles in a little olive oil until slightly soft
3. Cook beef and onion over medium heat until meat is no longer pink; drain.  
4. Stir in the spaghetti sauce, shredded carrots, and seasoned salt; set aside
5. In a large bowl, whisk the eggs, and Parmesan cheese  
6. Drain spaghetti; add to zucchini noodles and egg mixture and toss to coat.
7. Place half of the spaghetti mixture in a greased 9x13 baking dish.  
8. Top with half of the cottage cheese, meat sauce and mozzarella cheese. 
9. Repeat layers.
10. Cover and bake at 350 degrees for 40 minutes. Uncover and bake 20-25 minutes longer or until cheese is melted. Enjoy!

Healthy, Happy Husband Week

Each week I meal prep with my children in mind.  I think about the foods they love, the foods they don't mind, the foods they will eat if bribed with dessert, and how I can make sure they are getting a variety of nutrient dense foods.  I will eat anything I make for them, but my husband doesn't love left overs and would rather meat and veggies so he will cook for the two of us most nights. I am feeling guilty that I only have my kids in mind so I decided to cater more to my husband this week and alter for my kids. The dishes sound fancy, but they are literally 30 min or less meals.

Skinny Bang Bang Shrimp with Balsamic Brussels Sprouts and Cilantro Lime Jasmine Rice

Skinny Bang Bang Shrimp

Ingredients

• 1 lb shrimp/ uncooked. shelled or deveined.
• 3 Tbs plain greek yogurt
• 3 Tbs chopped green onion, plus more for garnish
• 1 1/2 Tbs sweet chili sauce
• 1/2 Tbs sriracha sauce

Instructions

1. Combine yogurt, onion, sweet chili sauce, and sriracha in a bowl and stir well. set aside.
If shrimp are raw:
2. Cook in pan with a little olive oil, until opaque and cooked through
3. Brush each shrimp liberally with the sauce, on both sides
4. serve immediately

Balsamic Brussels Sprouts 
Ingredients:

• 2 tbsp olive oil
• 1 lb brussels sprouts, trimmed and halved
• 2 large shallots, peeled and cut into ½” thick wedges
• kosher salt and black pepper to taste
• 1 tbsp balsamic glaze 

Instructions:

 

1. Preheat oven to 425°F. Heat an oven-safe nonstick 12-inch sauté pan over medium-high heat and add olive oil, brussels sprouts and shallots in one layer and let cook undisturbed for about 3 minutes until beginning to caramelize. 
2. Turn occasionally for an additional 2-3 minutes until golden all over.
3. Transfer to the oven and roast for 8-10 minutes, until softened a bit but still slightly al dente. Drizzle with balsamic glaze, toss and serve.
   

Cilantro Lime Jasmine Rice

Ingredients:

• 1 cup jasmine rice
• ¾ cup coconut milk
  
  
• 1 cup water
• 1 lime, zested
• 1 tsp. fresh lime juice
• 4 tsp. minced fresh cilantro
• salt and pepper

Instructions:

1. Rinse rice under cold water until water runs clear. This gets rid of some starch from the rice so the rice is not too sticky.
2. Combine the rice, coconut milk, water, and pinch of salt in a small saucepan. Bring to a simmer and cook partially covered on medium/low heat until liquid is absorbed, about 12-15 minutes.
3. Remove the pan from the heat. Fluff the rice with a fork and stir in the lime zest, lime juice, and cilantro. Season with salt and pepper as needed.
4. Serve immediately.

 (The Kids ate the shrimp with out the sauce.  They loved the rice and ate the Brussels sprouts)

 

Filet Mignon with Rosemary Parmsean New Potatoes and Stir Fry Snap Peas

Stir Fry Snap Peas 

 

Ingredients:

• 1 pound sugar snap peas, middle strings and stem end removed
• 1 tablespoon extra-virgin olive oil
• 1/4 teaspoon kosher or sea salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon Sesame seeds ( I used white roasted and black)
• Balsamic Glaze

Instructions:

Pour oil in a skillet or wok over medium-high heat, add snap peas, salt, pepper, and red pepper flakes. Cook for 5-7 minutes, stirring frequently. Continue cooking until slightly tender.  
Add Sesame seeds and drizzle balsamic glaze and enjoy