Crockpot: Buffalo Ranch Chicken Salad

Ingredients:

Chicken:
2 Chicken Breasts, Boneless-Skinless & Trimmed of Fat (I used 4 Chicken Breast)
1/4 C. Hot Sauce (I used 12 oz of Frank's Buffalo Sauce Red.)
1/2 Tbsp. Dry Ranch Seasoning (I used one packet of ranch seasoning-dry)

I mixed the the 12oz buffalo wing sauce with the packet of dry ranch seasoning. I put the chicken in the crockpot, poured the mixture over it and cooked it on low for 4 hours) Shred or cut up chicken after it's cooked and serve one cup over 2 cups of the salad mixture.

Salad:
4 C. Baby Spring Salad Mix
1 Medium Carrot, Grated
1/4 C. Reduced Fat Blue Cheese (I used goat cheese)
12 Cherry Tomatoes, Halved or Quartered
Drizzle Hot Sauce (I used Frank's Red Hot.), Optional

Avocado Ranch Dressing:
1/2 Recipe Prepared Skinny Ranch (Dressing)
1/2 Small Avocado, Mashed
 1/2 Tbsp. Dry Ranch Seasoning

You could use the same recipe for tacos or sandwich. It's an easy recipe that the whole family will enjoy.

Until next time.. Stay healthy and happy!!  

I hear it all the time....

Healthy Eating is expensive...



Here is an example that eating healthy isn't necessarily more expensive. I hear the excuse all the time. Bottom line you either pay for it now, or later with health problems!! Your choice!

Helpful food swaps

No Bake Bars

 

Best Ever Chocolate Oatmeal No-Bake Bars

• 1 cup peanut butter
• 1/2 cup honey
• 1/2 cup coconut oil 
• 2 cups old fashioned oats
• 1 cup shredded coconut
• 1/2 cup chopped nuts, raisins, or dried cranberries (optional)
• 1 1/4 cups dark chocolate chips (or regular semi-sweet chocolate chips, if you prefer)
• 1 teaspoon vanilla extract

Melt the peanut butter, honey, and coconut oil over medium-low heat in a saucepan on the stove. 

Pumpkin Popcorn

Ingredients

• ⅓ cup popping corn kernels (yields about 10 cups popped)
• 2 tbs. melted coconut oil or butter
• 2 tbs. maple syrup or honey
• 1 tbs. pumpkin puree
• ¼ tsp. cinnamon
• ½ tsp. salt

Instructions

1. Preheat the oven to 325 degrees.
2. Pop the popcorn using an air popper or other method. We use this hot air popper.
3. In a small saucepan, combine the oil, syrup, pumpkin puree, cinnamon, and salt. Cook over medium heat for a minute or two, stirring until all the ingredients are combined.
4. Measure two cups of plain popcorn and set aside.
5. Put the remaining popcorn in a roasting pan. Pour the pumpkin mixture over the popcorn and stir until evenly covered.
6. Bake for 6 to 8 minutes, stirring every few minutes.
7. Let the popcorn mixture cool. The glazed pieces of popcorn will harden as they cool.
8. Stir the plain popcorn into the pumpkin-glazed popcorn mixture and serve.

Pumpkin Popcorn Price Breakdown

This recipe yields about 8 cups, and the total cost is $.85 or $.21 per serving (and that’s using organic popcorn kernels).  Perfect after school treat anytime of the year.

The journey is about striving to be better, not perfect

Set your goals high and aim to be your best, not perfect.  We are all on a journey towards a goal/destination.  The road might be bumpy and rocky at times, keeping your eyes on the goal and believing in yourself will help you stay on when times get rocky.  Don't ever think that your worth or goal isn't worth the fight. You are either fighting to stay the same or fighting to improve and be better at what you've set out to achieve.  Take it one step at a time, one day at a time, and one moment at a time. Nothing is impossible with belief!

Contact me if you want more personal coaching on nutrition or personal training.

Honey Sesame Chicken

INGREDIENTS:
6-8 boneless, skinless chicken thighs or 4 chicken breasts
Sea Salt and pepper
1/2 cup diced onion
2 cloves garlic, minced
1/2 cup honey
1/4 cup reduced sugar ketchup
1/4 cup liquid aminos
2 tablespoons sesame oil OR olive oil
1/4 teaspoon red pepper flakes
4 teaspoons rice flour
1/3 cup water
2 cups organic brown rice or quinoa 
1/2 tablespoon (or more) sesame seeds
3 scallions, chopped

DIRECTIONS:

1.  Place chicken in Crock Pot and lightly season both sides with salt and pepper.

2.  In a medium bowl, combine onion, garlic, honey, ketchup, liquid aminos, oil and red pepper flakes. Pour over chicken. Cook on low for 3-4 hours, or high for 2 hours.

3.  Remove chicken to a cutting board, leaving sauce in crock pot. Shred chicken into bite-sized pieces; set aside.

4.  Cook brown rice or quinoa according to  instructions.

5.  In a small bowl, dissolve 4 teaspoons whole wheat flour in 1/3 cup water; add to crock pot. Stir to combine with sauce. Cover and cook sauce on high for ten more minutes, or until slightly thickened.

6.  Place chicken on top of rice, then Sprinkle evenly with sesame seeds and chopped scallions.

Microwave Pumpkin Pie

Ingredients
1/3 cup plain pumpkin
1/2 scoop about time Pumpkin Spice protein powder
1/2 scoop Vanilla protein powder
1 egg
1/2 tsp baking powder
1 tsp DaVinci sf pumpkin spice syrup (optional: replace with vanilla stevia and pumpkin pie spice)
cinnamon
mix together
Cook in microwave safe bowl for 60 seconds at a time. Cook 2-3min. Let it cool and then top with frosting.

Frosting
1/4 cup 0% Fage yogurt
1/2 scoop  Vanilla Shakeology (or protein powder of choice)
mix together with vanilla stevia and cinnamon

Ground Turkey or Chicken Meatloaf Muffins

Ingredients: 2 lbs ground turkey or chicken 3 egg whites 1 cup  oats (quick cooking) 1/2 tsp ground cumin 1/2 tsp dried thyme 2 tsp dry yellow mustard 2 tsp chili powder 1 tsp salt 2 tbsp garlic powder or 2 cloves minced 1  onion finely chopped 2 celery stalks finely chopped Black pepper to season Directions: 1.  Preheat oven to 375 degrees. 2.  Spray muffin pan with  olive oil. 3.  Mix all your ingredients together in one large bowl. 4.  Roll the mixture into balls and place in muffin pan.  5.   Bake for 40 minutes. Makes 12 muffins. Top with Stubbs BBQ sauce and enjoy