Yum-O Banana Bread

1 1/2 C. Wheat Flour

1 1/4 tsp Baking Powder

1/2 tsp Basking Soda

1/2 tsp Cinnamon

1/4 tsp Nutmeg

2 Egg Whites

1/4 C Apple Sauce (unsweetened)

1 C Smashed Ripe Banana (about 1 1/2 Large Banana's)

3-5 Droppers of NuNaturals Vanilla Stevia

(I double the recipe and add 1/2c. chocolate chips for my kids loaf)

Whisk dry ingredients together in a mixing bowl. Blend all wet ingredients together and add to dry ingredients. Combine well to create a thick batter. Pour into 4"X8" loaf pan. Bake at 350 for approximately 30-40 minutes or until toothpick inserted into middle pulls out clean. Makes 10 Slices (4" X 8" Loaf Pan)

89 Total Calories .4 g Fat 3 g Fiber 20 g Carbs 3.5 g Protein

What is your goal for the Holiday Season???

During the holiday season many people lose sight of their overall sense of well being. Life seems to become more chaotic as its loaded with our everyday tasks, parties, shopping, less sleep, and not the best eating choices. When people get busier the first thing to go out the window is their workout and meal planning and prepping. Without those your overall sense of well being is toast.

This holiday season I want you to have a goal in mind to help keep you sane and on track. Write it down now and put it somewhere you can see it everyday, this way you are reminded of your commitment and one step closer to your goal for 2012.

My goal is to incorporate more yoga and meditating for the 2011 holiday season. What's yours??

A saying I came across

Kind words and encouragement are much more effective than criticism.

So true!! I have seen a lot of people writing/posting each day what they are grateful for in the month of November. It is a great time to reflect on the blessings we have in our lives daily. This may seem cheesy to you. I promise you it works. When we are grateful for our everyday life, and the small things. Life is brighter all around.

My challenge for myself and you is to write one thing down that you are grateful for over the next 30 days. Who's in???

Fight for your kids health

I have been preparing a fitness/nutrition presentation for a group of 8-10 year olds. It has been a lot of fun, and I have found some new fun websites with awesome ideas for families. Makes it simple and easy to live a healthy lifestyle with kids. One of my favorite new websites is Disney Family. Take a minute and plan a fun family hike or yummy healthy meal.

King of Chili from Hungry Girl

I love yummy winter foods. Chili is probably one of my favorites. You know I love yummy food with a healthy twist. Hungry Girl does just that. Check out her website for more yummy choices.

Ingredients:

4 1/4 cups canned tomato sauce
1 cup canned diced tomatoes with green chiles
1/2 cup jarred jalapeño slices, drained and chopped
1 1/2 tbsp. chili powder
1 tsp. ground cumin
2 tsp. crushed garlic
1 3/4 cups peeled and chopped carrots
1 1/2 cups chopped onions (1 - 2 onions)
1 1/2 cups chopped portabella mushrooms
1 large red bell pepper, stem removed, seeded, chopped
1 large green bell pepper, stem removed, seeded, chopped
1 cup canned sweet corn kernels, drained
3/4 cup canned black beans, drained and rinsed
3/4 cup canned red kidney beans, drained and rinsed
1 tsp. Worcestershire sauce
Optional: salt

Directions:
In a large pot over low heat on the stove, combine tomato sauce, diced tomatoes with green chiles, jalapeños, chili powder, and cumin. Stir well.

Once mixture is hot, add garlic and carrots. Stir and continue to cook for about 5 minutes.

Meanwhile, bring a large skillet to medium heat on the stove. Add onions, mushrooms, peppers, 1/2 cup water and, if you like, a few dashes of salt. Stirring occasionally, cook until veggies have just slightly softened, about 5 minutes.

Using a slotted spoon to drain any excess water, transfer veggies from the skillet to the large pot. Add corn, beans, and Worcestershire sauce to the pot as well. Mix thoroughly.

Cook over low heat for about 2 hours, stirring every 20 minutes or so, until all veggies are tender.

Serve it up!

MAKES 10 SERVINGS

Serving Size: 1 cup (1/10th of recipe)
Calories: 120
Fat: 1g
Sodium: 820mg
Carbs: 26g
Fiber: 6g
Sugars: 10g
Protein: 6g

Click here for more.

Easy Fat Burn Tip

To lose weight might seem like Rocket Science to some, and others it may seem easy. The difference in the two is knowing what to do to get to your goal. Start with small changes in your daily diet. Add 5 handfuls of veggies to your daily food and see what happens.

Morning Smoothie

1 scoop whey protein

1/2 c. frozen mixed berries

1 handful of spinach

2 drops vanilla stevia

Add ice and water to your liking

Blend and enjoy

Fall Treat from Once a Month Mom

• 6 Tablespoons pureed pumpkin
  

  Pumpkin puree, if you don't want to mess with the spices you can buy the pumpkin pie mix in the can!

• 1 teaspoon vanilla coffee creamer (I use sugar free)
• 1/8 teaspoon ground ginger
• 1/8 teaspoon ground nutmeg
• 1/4 teaspoon cinnamon
• 1/4 teaspoon vanilla
• 1 Tablespoon brown sugar (I use vanilla stevia to sweeten)
• 6 ounces milk
• 12 ounces strong coffee (I use Pero)

Directions:

Place all ingredients except coffee into a blender and blend until combined and smooth. Divide pumpkin base mixture among two coffee mugs (about six ounces for one serving). Heat in microwave for about one minute. Then add approximately six ounces of coffee to each mug and serve! You can add more coffee or more mixture to your liking and taste.

Freezing Directions:

Place all ingredients except coffee into a blender and blend until combined and smooth. Divide mixture among two pint freezer bags and freeze until ready to use. TO SERVE: Thaw in refrigerator or in microwave. Then add approximately six ounces of coffee to mixture and serve! You can add more coffee or more mixture to your liking and taste.

Servings: 2 – 12 ounce pumpkin treats

Check out Once a Month Mom for some awesome ideas!!

Banana Muffins

I am in LOVE with this recipe. I make them weekly and freeze them for my family for breakfast. Pop them in the microwave for 15 seconds and it's breakfast on the go. Super yummy. I have mine with egg whites and veggies or a protein shake if I am in a hurry.

Go here for more yummy recipes.

3 Large Ripe Bananas

3/4 cup Applesauce 2 eggs

1/4 cup sugar (I used 1/4 cup evaporated cane juice)

1/2 cup Truvia (or 30 packets)

2 cups Whole Wheat Flour 2 tsp Vanilla

1/2 tsp Baking Powder

1 tsp Baking Soda

1/2 tsp Salt

Directions: In a blender, mix eggs, applesauce and bananas until smooth. Pour into a large bowl. Add the remaining ingredients and stir until blended into a smooth batter. Fold in chocolate chips, carob chips or nuts if desired. Preheat oven to 325. Fill each opening of a sprayed muffin tin 3/4 of the way full. (I personally prefer foil liners.) Bake for 20 minutes or until light brown.

Makes 24 muffins. Each muffin (sans additions) is approximately 70 calories. They are just as good 1 – 2 days later!

Get to know me..

In honor of 9/11 I've been able to reflect on life and realize how truly blessed I am. Despite the trials that I have faced. I always seem to come out on top a little better then I was before.

For sometime now I have felt to share a story about the "real me". I learned today at church when you have impressions, you should follow through with them (as long as they are good :-)

In seventh grade I weighed a 175lb and wore my mom's fat clothes. Talk about depressing. When I turned 14 something clicked and I decided to start eating healthier and workout. I began to grow interest in health and wellness. I did my mom's Jane Fonda videos and later became a Billy Blanks fan. Over the past 15 years I have battled my weight issues like a roller coaster. I'm an emotional eater and I use to think that's ok, I'm a woman...it's what we do. I would gain weight and lose weight over and over. This past year I have had a lot of first for me. I lost some loved ones, spent nights in hospital, yearned for another baby, and working on eating better. Through all of this I realized I would ease my emotions, whatever they may be with comfort food and retail therapy occasionally. This would bring me up for a half hour maybe and then I would start beating myself up for making poor choices. Doesn't that sound like a vicious cycle (nod your head yes)?

We all have to hit that brick wall to realize where we are and where we want to go. I've had slips and falls, but I learned along time ago it's what we do when we get back up. I'm a big believer in keeping a journal about your life, food, workouts, and emotions. For me it is therapeutic to get it out there on the line (reason why I am telling you my life story). It helps you see how you can get over that hump. My family and my religion are huge saving grace as I overcome my weaknesses. A quote I love "The one thing you need to worry about is striving to be the best you can be. And how do you do that? You keep your eye on the goals that matter most in life, and you move towards them STEP BY STEP." - Elder Joseph B. Wirthlin

Death By Numbers...

(the survivors)

Newport Style with my family.....

I got the idea from the Crossfit Death by Numbers. We had to improvise since we didn't have a deck of cards. I took 2 cups and in one cup I put the exercises and in the other cup I put the repetitions/time.

Exercises (write them down, cut them up, put them into the cup)

Squats

Burpees

Walking Lunges

Push-ups

Tricep Push-ups

Side Plank

Hoover (reg. plank)

Repetitions/time

10 reps/1 minute

15 reps/ 1 minute and 30 seconds

20 reps/ 2 minutes

We did 3 rounds of each exercise. On the repetition and time you can choose which one. For the Hoover and side plank use the time. If you want to finish it off for cardio for a nice run afterwards.

Do we let this annoying thing define you???

Today while I was swimming with my kids at a community pool. I was blessed to see a teenage boy that was paralyzed from the waist down. This sort of trial didn't stop him from enjoying the summer festivities at the swimming pool. He would get him self over to the deeper part of the pool, then over to go down the slide. It was amazing to watch him embrace his life and have a smile on his face. I loved watching the kids as they tried to help him, it was if time stood still and the world was at peace.

As I sat there I realized how blessed I am with my overall health. I'm able to use my whole body, I can run and play with my kids, I can keep up with my daily life. I have so much to be grateful for. I may not be a bikini model, or a marathon runner, but I am a mom who tries to inspire my children and the people I associate with. The number on the scale shouldn't tell us how great we are, it is just a number. Our overall health and wellness is far more important then the number on the scale. Embrace each breath and step you take. Life has so much to offer to us each every day.

P.S. It is my dream to take a sledge hammer to a scale one day...I realize it has a purpose, but I personally think it needs to go.

Why should we strength train???

Do you think it is important to strength train?? Well, it is very important to add strength training to our workout. It helps create longevity and it can help you become more powerful in your cardiovascular routines. I challenge you for 3 weeks to make time for strength training and see how it can improve your overall fitness.

Check out the 20 minute workout below.

20-Minute Strength Training Workout | Active.com

The power of Coconut

The Benefits of Coconut in All its Forms




Great tips from Tosca Reno. To sign up for her newsletter click here.

Coconut water is very low in fat, sugars and cholesterol, and high in potassium. Potassium helps restore electrolytes in the body, so coconut water is a great choice for rehydrating after a tough workout. Coconut water makes a great accompaniment to a post-workout Clean meal.
Try it: Drink coconut water as is, with a slice of lime on the side for tart flavor.

I love coconut water after a long or intense run. The potassium and electrolytes are just what my body needs after the workout.

Coconut oil is high in lauric acid, which acts as an antibacterial and antiviral agent, helping the body fight diseases such as influenza. Lauric acid is also a cardiovascular protector, helping prevent high cholesterol and blood pressure. Coconut oil aids weight loss since it is a medium-chain triglyceride and helps maintain a healthy thyroid. Coconut oil also offers nutrition for hair and skin, keeping them clean and moisturized, and its antioxidant properties help prevent premature aging.
Try it: Include coconut oil in a sweet tropical smoothie

Perfect snack for Kids

Lately I've been more into being creative with my kids food. They seem to be bored with what I make them regularly. This is a great meal that they will eat without a fit. For more awesome tips click here.

Here is a great breakfast or snack for kids! It is WAY healthier than popping Totino's Pizza Rolls into the oven...YIKES! Check out what is actually in those chemically made pieces of "food"...

Ingredients = Enriched Flour (Wheat Flour, Niacin, Ferrous Sulfate, Thiamin Mononitrate, Riboflavin, Folic Acid)Tomato Puree (Water, Tomato Paste)Cooked Pizza Topping (Sausage made with Pork and Chicken [Pork, Mechanically Separated Chicken, Salt, Spice, Maltodextrin{Corn, Tapioca}Natural Flavor]Water, Textured Vegetable Protein [Soy Flour, Caramel Color]Sugar, Sodium Phosphate, Hydrolyzed Corn and Soy Protein, Soy Flour, Hydrogenated Soybean Oil, Torula Yeast)Water, Mozzarella Cheese Substitute (Water, Partially Hydrogenated Soybean Oil, Rennet Casein, Modified Corn Starch, Potato Starch, Sodium Aluminum Phosphate, Vital Wheat Gluten, Salt, Potassium Chloride, Citric Acid, Potassium Sorbate [Preservative]Sodium Phosphate, Sodium Citrate, Titanium Dioxide [Color]Maltodextrin, Magnesium Oxide, Zinc Oxide, Vitamin A Palmitate, Riboflavin, Vitamin B12)Partially Hydrogenated Soybean Oil, Pepperoni Pizza Topping (Pepperoni made with Pork, Chicken and Beef [Pork, Mechanically Separated Chicken, Beef, Salt, Spice, Dextrose, Oleoresin of Paprika, Sodium Ascorbate, Garlic Powder, Sodium Nitrite, Lactic Acid Starter Culture, BHA and BHT and Citric Acid Added to Protect Flavor]Water, Soy Protein Isolate)Rehydrated Pasteurized Process Nonfat Mozzarella Cheese (Water, Nonfat Milk, Cheese Cultures, Salt, Enzymes, Citric Acid, Vitamin A Palmitate, Vitamin B6, Sodium Aluminum Phosphate, Sodium Citrate, Sodium Phosphate)Salt, Modified Corn Starch, Sugar, Dried Whey, Defatted Soy Flour, Dried Onion, Spice, Methylcellulose, Rehydrated Enzyme Modified Cheese (Water, Milk, Cheese Cultures, Salt, Enzymes)Natural Flavor.

OH MY! They have so much trans-fat, they have to list it 3 times! Click here to read why trans-fat causes weight gain. Try this instead...

1/3 cup freshly ground flaxseed or psyllium husks
3/4 tsp baking powder
1 TBS Italian seasoning
pinch of Celtic sea salt
4 eggs, lightly beaten
1 cup shredded mozzarella cheese
1/4 cup grated Parmesan cheese
1 cup cubed nitrate free pepperoni
1/2 cup no sugar added pizza sauce

Preheat the oven to 375 degrees. Grease a 24-cup mini-muffin pan. In a large bowl, whisk together the flaxseed, baking powder, Italian seasoning, and salt; whisk
in the egg. Stir in the mozzarella, Parmesan and pepperoni; let stand for 10 minutes.

Stir the batter and place in the mini-muffin cups. Bake until puffed and golden, 20 to 25 minutes. Meanwhile, heat the pizza sauce until warmed through. Serve the puffs with the pizza sauce for dipping. Makes 30 mini muffins. Makes 5 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Totino Rolls = 385 calories, 39.5 carbs, 2.3g fiber
"Healthified" Bites = 327 calories, 3.8 carbs, 3g fiber

Awesome Deal.....

You all know by now that I LOVE TOSCA RENO!! She's an amazing woman and a mother of three. I've learned so much from her, and I WANT TO MEET HER!!!

Anyway on Hip2Save they are having a deal to get her Eat Clean Magazines for a year for $5.99. SUPER CHEAP!! Act NOW...click here or here and get a set for you. When you check out enter in EATING as the promo code. They are filled with amazing tips and recipes for you and your family.

Article from Men's Health

"Your Belly-off Attack Plan" by the Editors of Men's Health.

How many times have you started a new way of eating and it only lasted a few days, few weeks, few months?? Did you lose weight?? Did you gain it back once you went back to your old ways???

According to Don Chao (165 pounds, down from 208) says, "Calling it a diet never worked. I called it a lifestyle change." Whether you are agreeing with me or rolling your eyes at me. The truth is you have to make clean eating part of your life to have energy and the weight loss success that you want. It's much harder mentally then it is physically. There are ways to make the foods you enjoy healthier, and I'm not just saying that!!

You can Cheat (A Little), but plan for it and know exactly what you are going to eat and how much. "Cheat a little if you need to on the weekend," says Young. "Once you start to see results, you'll be more motivated to stay on your program." For starters try steak instead of your white fish or chicken. Have a scoop of ice cream or popcorn without butter at the movies.

Last night I want on a date night with my husband. This doesn't happen very often. We went to Grimaldi's Pizzeria for some amazing pizza and salad. I enjoyed on slice of pizza with some Mediterranean salad. I worked out and my cheat was in control. This allowed me to stay on target for my goal. Make sure you workout and keep your cheat in control so you can stay on target and not get frustrated with yourself.

Indoor Cycling at LVAC

Click here to see Las Vegas Athletic Club Indoor Cycling!!! GO Mike!!

Happy Cinco De Mayo

Fish Tacos from here

What would Cinco De Mayo be without some yummy Fiesta food with a healthy twist!!

INGREDIENTS:

1-1/2 # Of Mild White Fish (haddock, cod, tilapia etc)

Marinade (2 Tb fresh lime juice, 1 tsp olive oil, ½ tsp cumin, ½ tsp paprika, ½ tsp garlic powder)

COLESLAW:

1 Bag Shredded Cabbage (appr 4 cups)

½ C Chopped Green Onion

1-2 Tbls finely Chopped Jalapeño

1 Tbls Chopped Fresh Cilantro

3Tbls White Wine Vinegar

2 Tbls Fresh Lime Juice

1 tsp Celery Salt

2 Tbls Olive Oil

3 Tbls Fat Free Greek Yogurt

½ tsp Garlic Powder

6 Packets no Calorie Sweetener

CUCUMBER/CORN SALSA:

2C Small Diced Cucumbers

2 Finely Diced Roma Tomatoes

1 C Corn

¼ C Diced Green Onion

1 Tbls Finely Diced Jalapeño

1 Tbls Chopped Fresh Cilantro

2 Tbls Fresh Lime Juice

½ tsp Ground Cumin

½ tsp Garlic Powder

2 tsp Olive Oil

1 Packet no Calorie Sweetener

Salt & Pepper to Taste

8 Whole Wheat Soft Tortillas (warmed or cooked in frying pan w/ olive oil spray – 1 min each side)

Preparation:

Marinate fish with marinade, set aside. While fish is marinating, in large bowl beat together white wine vinegar, lime juice celery salt, olive oil, yogurt, garlic powder and sweetener from coleslaw recipe. Add cabbage, green onion, jalapeño, and cilantro and mix well. Set aside.

Cook fish in 375 degree oven for 10-12 minutes or until fish is done. While fish is baking, mix together salsa ingredients. When fish is done, pull fish apart with forks to roughly shred. To prepare tacos, put coleslaw in wrap, followed by some fish and top with the salsa.

Makes 8 Servings – Nutritional value is based on 1 taco:

Calories – 250

Protein – 27 grams

Fats – 9 grams

Carbs – 13 grams

Sugar – 5 grams

Chile Lime Chicken Kabbos

I got the recipe from here

3 tablespoons Coconut oil (warmed to melt) OR butter
1 1/2 tablespoons red wine vinegar
1 lime, juiced
1 teaspoon chili powder
1/2 teaspoon paprika
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
cayenne pepper to taste
Sea salt and freshly ground black pepper to taste
1 pound skinless, boneless chicken breast halves - cut into 1 1/2 inch pieces
skewers
OPTION: Non-starchy Veggies for grill: Peppers, mushrooms, zucchini

In a small bowl, whisk together the oil, vinegar, and lime juice. Season with chili powder, paprika, onion powder, garlic powder, cayenne pepper, salt, and black pepper. Place the chicken in a shallow baking dish with the sauce, and stir to coat. Cover, and marinate in the refrigerator at least 1 hour. Preheat the grill for medium-high heat. Thread chicken onto skewers, and discard marinade. Lightly oil the grill grate. Grill skewers for 10 to 15 minutes, or until the chicken juices run clear.

Serves 4: 227 calories, 3.2 carbs, .9 fiber, 23.9 protein

Serve on top of Cauliflower Rice:
4 cups cauliflower, grated
1 tablespoon coconut oil OR butter
1/2 crumbled bouillon cube (watch out for MSG and gluten)

Pulse cauliflower in a food processor OR grate with a cheese grater. Add oil to a pan over medium heat. Stir fry cauliflower for 2 to 3 minutes, add the crumbled bouillon cube over the "rice." Cook until just soft and serve with kabobs.

NUTRITIONAL Comparison Per CUP:
White Rice = 53 carbs, 0 fiber, 242 calories
Cauliflower Rice = 3 carbs, 1 fiber, 28 calories

This Article Sums it all UP......

"5 Motivation Myths Debunked"

Click Fitbe to read.

What to do with the extra Easter Eggs....

Egg Salad

1 boiled egg

4 Boiled egg whites

1 TB light miracle whip

2 TB mustard

2 TB chopped green onions

salt & pepper to your liking

Chop and mix together. Eat it as a salad and dip crackers or veggies into it. Or put it on an Ezekiel 6in tortilla for a wrap.

Find peace with hip tension...

(Click for more benefits)

After being out for 10 days with a psoas injury. I found great comfort and help in yoga. As I practiced I was able to inventory on my body....

What did it want??

Where was I tight??

How could I better myself??

It was wonderful to have the time to reconnect and become grounded again. So many times we think that we need to pound out our weaknesses to get results. When really we need to take the time to reflect and listen to our bodies. The body really knows what is best!

Turkey Chili

A great meal for the family. Mine loves it!! Click here for other awesome tips and recipes.

2 lbs Ground Turkey

1 Medium Diced Onion

1 Tbls Minced Garlic

(1) 28 oz Can Crushed Tomatoes

(2) 15 oz Cans Diced Tomatoes with Chilies

4 Tbls Tomato Paste 1 Bottle of Light Beer

(1) 15 oz Can Beef Broth

2 Tbls each of Ground Cumin and Chili Powder

1 tsp each of Cocoa Powder and Dried Oregano

2 Bay Leaves

7 Packets of no Calorie Sweetener

(2) 15 oz Cans Great Northern or Navy Beans

4 oz Whole Wheat Spaghetti – broken into 2” pieces & cooked (feel free to sub your fav healthy pasta or brown rice)

Salt & Pepper to Taste

Preparation:

Brown ground turkey and onions until turkey is fully cooked, add garlic and cook 1 minute more.

Add beer, crushed tomatoes, diced tomatoes with chilies, tomato paste, beef broth, bay leaves, cumin, chili powder, cocoa and oregano and mix well. Stir in beans, cooked spaghetti and sweetener. Simmer for 30 minutes. Remove bay leaves.

Makes (10) 1-1/2 Cups of Turkey Chili.

HINT: The secret to great chili is to build a multi level of flavor. The beer and cocoa powder adds a wonderful complex flavor combined with the rest of the ingredients. This chili is tasty, healthy, low calorie and filling!! This chili goes wonderfully with the sweet corn bread. (See Corn Bread recipe)

Below Nutritional Value is based on 1-1/2 cups of turkey chili.

Nutrition Value

Calories, Protein, Fats, Carbohydrates, Sugar

309 24 g 7g 22g 7g

Strawberry Frozen Yogurt

What you will need:

1/2 Cup. Low Fat Cottage Cheese

1 Cup strawberries (frozen or fresh...about 4 large strawberries)

1 TB. Baking Cocoa Powder

A few drops of liquid vanilla stevia

1/2 Cup Fiber one

Cut up the strawberries and blend them with the cottage cheese, cocoa powder, and vanilla stevia. Pour it into your serving dish and put it into the freezer for 15-30minutes depending on how cold your freezer is.

Mix in the fiber one cereal and enjoy!!

My kids love it and they think it's ice cream. How awesome is that??

Calories: 209

Short on time...

Some days we don't have a lot of time to fit our workout in. Use the time you have wisely and bring all that you have. An awesome workout that I did today...which created some major sweat.

1 minute sprint followed by 1 minute recovery. I only had 15 minutes for cardio and it worked out great. You can use the Elliptical, bike, stair mill, or treadmill. Just push yourself to an 8/9 intensity. Remember you aren't doing it long. So make it worth your while.

A New Favorite Cookbook of mine...

This cookbook has amazing recipes and I will post my favorites as we try them. I've seen a couple posts on her for the last few months and have been impressed with what I've seen so far. Click here to check it out.

Simple Orange Chicken with Broccoli

It's birthday week in our house and I love to make a fun meal that lights up dinner time. This is what's on the menu for tomorrow.
Growing up dinner time was an important time in our home. My mom would always have a hot home cooked meal sitting on the kitchen table, ready for the family to come home and sit down to eat together. Where I grew up we didn't have access to fast food and it wasn't a bad thing!! Life is so busy, and it's a great time to sit down as a family and enjoy a home cooked meal, even if it's a little chaotic. It's making memories that will last a life time.

Simple Orange Chicken with Broccoli

from My Kitchen Cafe (www.melskitchencafe.com)

*Serves 4

1 tablespoon canola oil
1 tablespoon minced or grated fresh ginger
2 garlic cloves, finely minced
1 pound boneless, skinless chicken breasts, cut into 1/2-inch strips
Salt and peper
2 cups fresh broccoli florets
1/4 cup water
1/2 cup low-sodium chicken broth
1/4 cup orange juice
3 tablespoons low-sodium soy sauce
1 teaspoon sugar
1-2 teaspoons freshly grated orange zest
2 teaspoons cornstarch, dissolved in 1 tablespoon water

In a medium nonstick skillet, heat the oil over medium heat. Add the ginger and garlic, stirring constantly, until fragrant, about 1 minute. Season the chicken with salt and pepper and add to the skillet. Saute until cooked through, about 5-6 minutes. Transfer the chicken to a plate and set aside. In the same skillet, combine the broccoli florets and the water, stirring to scrape up any browned bits on the bottom of the pan. Cover the skillet and cook until the broccoli is crisp-tender, about 2 minutes. Return the chicken to the pan and stir in the broth, orange juice, soy sauce, sugar and orange zest. Add the dissolved cornstarch mixture and cook, stirring frequently, until the sauce boils and thickens slightly. Serve over hot, cooked brown or white rice.