Getting dinner on the table

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The dreaded dinner time... I used to only think about fasting when it came to getting dinner on the table.

After school activities, homework, a tired family and me trying to please everyone—ugh…the hardest time of day. But once I realized it wasn’t my job to please everyone but rather to teach my family healthy habits and keep them as healthy as possible, I started changing the way I thought about cooking.

Little by little weeknight cooking became a lot easier and now I can come up with quick dinners and most importantly nutritious, clean, family-meals.

Here is one of my fast, healthy and simple dinner menus:

  • Pan grilled chicken burgers
  • Mixed green salad with sunflower seeds and oil and vinegar
  • 1 piece of gluten free sprouted for life bread.

The kids have chicken burgers, celery and carrots and whole wheat (WW) pasta.
You don’t have to sacrifice healthy just because you want to cook something quickly.
Keep following me for easy dinner-time recipes!

Instant Pot (IP) Turkey Chili

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INGREDIENTS

  • 2 lb. 93% Lean Ground Turkey
  • ½ medium White Onion (chopped)
  • ½ medium Red Bell Pepper (chopped)
  • ½ medium orange bell pepper
  • 2 cloves garlic (chopped)
  • 2 15 oz. can Diced Tomatoes
  • 1 15 oz. can Pinto Beans (drained and rinsed)
  • 1 15 oz. can Black Beans (drained and rinsed)
  • 1 15 oz. can Corn (drained and rinsed)
  • ½ cup Water
  • 2 tsp. Chili Powder
  • 2 tsp. Ground Cumin
  • 1 tsp. Crushed Red Peppers
  • Himalayan Salt and Ground Black Pepper (optional; to taste)
  • Plain Greek Yogurt (optional)
  • Green Onions (optional)

INSTRUCTIONS

  1. Cook turkey in IP with water on Poultry setting for 5 minutes. Release pressure carefully.
  2. Add onion, bell peppers, garlic, beans, tomatoes, corn and seasonings. Stir and close IP back up and cook for 5 more minutes on Bean/Chili Setting.
  3. Release pressure manually or wait for it to release.
  4. DONE!

OPTIONAL

Add a dollop of plain greek yogurt and top with green onions before serving.
I served the kids’ meal over brown rice and they added cheese.
We had plenty of leftovers for another meal, so I am freezing to keep.

ENJOY!!

 

Meal-planning for 80 Day Obsession

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My regular Meal Prep sessions take place on Sundays.
I usually spend about 1½  hours and I end up with:

Pre Workout meals
Post Workout meals

Meal 1  |  Lunch (to choose from below)

  • Ground Turkey
  • Brown rice
  • Salmon
  • Roasted sweet potatoes with cinnamon (yum!)
  • Salad
  • Cut veggies
  • Fruit
  • Nuts

Meal 2  |  Shakeology + Fruit

Meal 3  |  Dinner (to choose from below)

  • Monday - Chicken burgers
  • Tuesday - Stir fry
  • Wednesday - IP chicken
  • Thursday - Fish
  • Friday - Grill

The egg-cups in the photo were made for Luis (DH).
What if you could spend 1-2 hours on a Sunday to save you time and money throughout the rest of the week?
Why? Because you can! Contact me for more information on how you can get started.

Shakeology Bar

I am a complete chocolate lover and am on my final week of Hammer and Chisel. I am so proud of my-self week 7 and no cheats! What helps without a doubt is Chocolate Shakeology and the fact that you can make so many sweet treats with it. I am trying something new here…

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Ingredients

  • 2 Tbls. coconut oil
  • 2 scoops Shakeology
  • Handful, dried no sugar added cranberries
  • Handful, pumpkin seeds

Optional

  • Add 1 or 2 tablespoons of your favorite nut butter when mixing Shakeology and coconut oil ( I used cashew butter) 

Preparation

  1. Line a glass dish with parchment paper and sprinkle cranberries and pumpkin seeds
  2. Melt coconut oil in microwave for 30 seconds
  3. Stir in Shakeology and or nut butter MIX WELL
  4. Pour on top of seed/cranberries
  5. Freeze and enjoy… I broke mine into pieces and kept in an airtight container in the freezer.

Best Pumpkin Chocolate Chip Cookies

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Yield: 12 cookies
Serving Size: 1 cookie

The classic combination of pumpkin and chocolate chips is absolutely irresistible, especially when combined together in soft and chewy cookies! Store any leftovers in an airtight container.

Ingredients

  • 1 c (120g) whole wheat pastry flour
  • ¾ tsp (2g) baking powder
  • 1 tsp (1g) cornstarch
  • 1 tsp (3g) ground cinnamon
  • ⅛ tsp (1g) salt
  • 2 tbsp (28g) unsalted butter, melted and cooled slightly
  • ¾ c (183g) pumpkin purée (NOT pumpkin pie filling)
  • 1 tsp (5mL) vanilla extract
  • ½ c (168g) agave
  • 3 tbsp (42g) miniature chocolate chips, chopped dark chocolate or white chocolate chips

Preparation

  1. In a medium bowl, whisk together the flour, baking powder, cornstarch, cinnamon, and salt. In a separate bowl, whisk together the butter, pumpkin, and vanilla. Stir in the agave. Add the flour mixture, stirring just until incorporated. Fold in 2 tablespoons of chocolate chips. Chill the cookie dough for at least 30 minutes. (If chilling longer than 1 hour, cover the top of the bowl with foil). Very important to get the dough a little harder.
  2. Preheat the oven to 325°F, and line a baking sheet with parchment paper.
  3. Drop the cookie dough into 12 rounded scoops onto the prepared baking sheet. Flatten slightly, and press the remaining chocolate chips into the tops of the cookie dough.
    Note: This cookie dough spreads a little, but not very much. If you prefer wider and thinner cookies, flatten the dough a little more before baking.
  4. Bake at 325°F for 15-17 minutes. Cool on the baking sheet for at least 10 minutes before turning out onto a wire rack.

Notes

  • Regular whole wheat flour or all-purpose flour may be substituted in place of the whole wheat pastry flour.
  • Granulated sugar may be substituted in place of the agave. However, when made with granulated sugar, the cookie dough does not spread at all while baking, so you will need to flatten the rounded scoops of cookie dough on the baking sheets before placing in the oven. They’re generally done baking in about 13-15 minutes instead.
  • For a vegan version, substitute melted coconut oil in place of the butter.
  • Please, do NOT overbake these cookies! They’ll turn out cakey instead of chewy if baked for too long.

Banana Oat Pancakes

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Ingredients

  • 1 cup unsweetened almond milk
  • 2 large eggs
  • 1 large ripe banana
  • 1 tsp pure vanilla extract
  • 1 tsp baking powder
  • ½ tsp ground cinnamon
  • 1 dash sea salt
  • 2 cups old-fashioned rolled oats
  • ½ tsp extra virgin organic coconut oil
  • 3 cups fresh mixed berries

Tip: If you’d like to make this recipe gluten-free, purchase gluten-free oats and baking powder

Preparation

  1. Place almond milk, eggs, banana, extract, baking powder, cinnamon, salt, and oats in blender; cover. Blend until smooth
  2. Heat oil in a non-stick skillet over medium-low heat
  3. Pour ¼ cup batter onto the skillet; cook for 2 to 3 minutes, or until bubbles form around the edges of the pancake. Flip with a spatula; cook for an additional 90 seconds
  4.  Continue with remaining batter
  5. Serve with fresh berries or top with almond butter
  6. Each serving is 2 pancakes. In the 21 Day Fix system, it is 1 yellow, and 1/2 of the purple container for the fruit

Turkey Noodle Bowls

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Last week I made a soup that I ate every day for lunch and it totally kept me on track and took all the thinking and guess work out of “what’s for lunch”? So this week I tried something new. I picked a meal that looked like I could eat every day during the week to keep me on track.
This has it all and tastes great. It is Whole30 approved and Fix approved.

Ingredients

  • 1 spaghetti squash cooked, I prefer to cook mine on the stove top by boiling it for 30-40 minutes
  • 1 cup chopped red pepper
  • ½ cup julienne cut carrots ( bought mine precut)
  • 1 head bok choy shredded
  • 1 can fire roasted tomatoes ( WHOLE30 approved)
  • 1 tablespoon coconut aminos
  • ½ tsp. salt
  • 1 cup fresh pineapple
  • Lime juice of 2 limes
  • 2 pounds ground turkey
  • 1 tsp. minced garlic
  • 3 tablespoons lemongrass
  • Coconut oil

Preparation

  1. Cook spaghetti squash
  2. Heat the coconut oil and add some garlic, then add turkey and brown (drain)
  3. Add peppers and all other ingredients except lime and pineapple  (I just mixed it all and cooked)
  4. Once veggies were tender I added the pineapple & the  lime juice
  5. Filled the meal prep containers with the squash and added the turkey mixture on top
  1.  

Chocolate Pumpkin Almond Butter Cups

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What do you want when you are stressed? I WANT CHOCOLATE!
What do you get when you mix chocolate, almond butter and pumpkin?
An amazing awesome healthy sweet treat!!!

Ingredients

For the chocolate:

  • 2 cups dark chocolate chips ( I like to use 67% or higher)
  • 2 teaspoons coconut oil
  • 1 teaspoon pumpkin pie spice

For the filling:

  • ¾ cup almond butter
  • ⅓ cup canned pumpkin
  • 1 tablespoon pure maple syrup
  • 2 teaspoons pumpkin pie spice
  • 1 tablespoon coconut oil

Preparation

  1. In a medium sized mixing bowl, combine all filling ingredients and mix well. Set aside.
  2. Combine chocolate ingredients in a small pot and melt on low once melted add a spoonful of chocolate to the bottom of a chocolate cup mold. (I used silicone baking cups and sprayed them with a little coconut oil)
  3. Place mold in the freezer for a couple minutes to harden. (About 15)
  4. Add one scoop of the filling mixture on top of the frozen chocolate layer.
  5. Once each cup has the filling added, add more melted chocolate on top.
  6. Freeze cups until hard and remove gently from the mold.
  7. Enjoy.

Best part is this sweet treat contains no added sugar!

Crockpot Garlic Chicken Parmesan

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House smells Amazing and it was so easy!

Ingredients

  • Chicken
  • Herbs (I used thyme, basil and rosemary)
  • Garlic
  • Butter
  • Potatoes
  • Parmesan
  • A veggie of your choice

Preparation

  1. Sprinkle chicken with thyme, basil and rosemary
  2. Add potatoes
  3. Melt ½ sick butter ( I use Grass-fed) and add 4 tsp. Minced garlic (stir)
  4. Pour over the top then sprinkle again with thyme, basil and rosemary. I did not measure it I just sprinkled
  5. Cook. When it’s done, before you serve, sprinkle with fresh shredded Parmesan and parsley flakes serve with a veggie.

Complete Success!